We won't win the fight with aging , but we will die trying !

One arm Flye on the disk1One arm Flye on the disk1
  • Place neck and shoulders on a dick
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower one arm out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is  parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement .
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • Repeat 12 times with each side 
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Squat+shoulder press1Squat+shoulder press2Squat+shoulder press3
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position dumbbells at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Stabilize
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels simultaneously
  • Pressing  dumbbells  up above the head keeping wrists over the elbows and arms to sides of body at all times
  • Return and repeat 12 times
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Overhead lateral  BB Lunge1Overhead lateral  BB Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell above your head
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  •  Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position. .
  •  Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg 
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High db cross step up1High db cross step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift chest, shoulders back and tuck chin
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  •  Tighten abs, activate glutes
  •  Step up laterally  onto the box with right leg ,(cross step)  knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
Crunch on the ball_with weight1Crunch on the ball_with weight2
  • Sit on top of fitness ball with feet placed firmly on the floor
  • Roll bottom half of glutes off the ball by sliding forward,  centering  part of your back under the  belly button on top of   the ball .
  • Place hands with weight  above your head
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Lower back slowly to starting position and repeat
  • Don’t roll ball, and don't cheat yourself by using momentum!
  • Make sure you do not feel pain in lower back
  • Repeat 15 times
  • WATCH VIDEO
Balance lateral bb squat1Balance lateral bb squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Step to the side with one foot 2-3 feet
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  • Keep weight over the middle of feet and heesl, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  • Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knees stay over the feet.
  • Repeat 12 times with each side 
  • WATCH VIDEO
bb balance step up on the bench1bb balance step up on the bench2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
Tube butt raise1Tube butt raise2
  • Start in a four point position with your hands and knees on the ground.
  • Grab handles and place the middle of the tube on one foot 
  •  Proceed to kick your leg back and up until you reach full extension.
  • Squeeze your glute muscle while performing this movement.
  • Think about touching celling with your heel.
  •  Repeat 12  reps with each  leg.
  • WATCH VIDEO
High db balance side step up1High db balance side step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step up   onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
WATCH VIDEO
Plank
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs and glutes tight
  • Hold for 10-20 seconds or until you can no longer maintain a flat bridge
  • WATCH VIDEO
Side lateral raise pump down 1Side lateral raise pump down 2
  • Lie on your side on a ball  and hold a dumbell with your outside hand. 
  • Face your palm down towards the ball and slowly raise your elbow up at a 45 degree angle keeping your elbow bent  
  •  Return to the starting position following the same motion and repeat for 12 repetitions. 
  •  Repeat with the other arm.
  • WATCH VIDEO