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

Push up on the ball1Push up on the ball2
  •  Place your hands on the top of a stability ball with your knees off the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball bending elbows 
  •  Then return to the starting position squeezing the ball and pushing  up with your chest . 
  •  Keeping your body straight throughout the movement 
  • Keep abs and butt tight .
  •  Repeat for 6-12 times 
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Db Balance lateral Lunge1Db Balance lateral Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate 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 .
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off  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.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Flye on the ball1Flye on the ball2
  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Lie on back on ball and bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Return to the starting position and repeat 12 times
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • WATCH VIDEO
Press Bihind the head1Press Bihind the head2
  • Stand with feet shoulder width apart with knees slightly bent (at 20°)
  • Start position: Grasp bar with overhand grip shoulder width apart and rest on shoulders.
  • Back should be straight in a neutral position
  • Press the barbell overhead into a shoulder press position
  • Lower barbell behind your back as low as possible. While you may feel tension in shoulders, lower stick to a comfortable level without any pain.
  • Repeat 15 times 
  • Remember to keep back straight and abs tight.
  • WATCH VIDEO
One arm front lunge1One arm front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp dumbbells
  • Position one dumbbell at ear level with overhand grip (palm   facing forward) and elbows  forming 90°bent
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Step forward  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.
  • WATCH VIDEO
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 
  • WATCH VIDEO
one arm pull on the ball Black1one arm pull on the ball Black2
  • Stand with feet hip width and knees slightly bent
  • Bend at hips with back straight and knees slightly bent.  Place one hand and  knee on ball to support  body. Hold dumbbell in other hand with a neutral grip and let arm hang straight down, perpendicular to floor
  • Keeping elbows close to body, row dumbbell up to side, squeezing shoulder blades together
  • Movement: retract shoulder, contract shoulder blade  , bring elbow up and dumbbell to the chest.
  • Return to start position; repeat 12 times on each side
  •  Be sure to keep abs tight and back flat.
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • WATCH VIDEO
One leg DB dead lift1One leg DB dead lift2
  • Grasp the dumbbells  by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Raise right foot off the ground
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knee, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep dumbbells as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  •  Exhale as you lift bar, keeping your chest up, shoulders retracted,
  •  Inhale as you lower the bar to the floor.
  • Repeat 12 times 
  • WATCH VIDEO
Front raise palms up1Front raise palms up2
  • Grasp dumbbells with reverse grip (palms up)
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes 
  • Arms should hang down at sides with elbows slightly bent.
  • Raise hands  to front of body at eyes  height keeping elbows only slightly bent.
  • Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
  • WATCH VIDEO
Flye on the disk1Flye on the disk2
  • Place neck and shoulders on a disc
  • 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 the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are 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
  • WATCH VIDEO
Db squat - twist1Db squat - twist2
  • Stand with feet shoulder width apart and hips in neutral  position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
  • WATCH VIDEO