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

Hold on the ball- leg to the chest1Hold on the ball- leg to the chest2
  • Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball.
  • Holding this parallel position raise one leg off the ground  and bring the knee  to your chest .
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs, glutes tight, and your hips level with the rest of your body.
  • Do 10-12 times and repeat with other leg.
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BB dead lift1BB dead lift2
  • Grasp the barbell by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, 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 barbell 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.
  • Use a mirror to insure correct technique
  • Repeat 12 times
  • WATCH VIDEO
Db Dead lift-row combo1Db Dead lift-row combo2Db Dead lift-row combo3Db Dead lift-row combo4
  • Start by holding bar in front of you
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel 
  • Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 
  • Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
  • Return to the starting position and repeat 12 times
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DB Pull over on the ball Black1DB Pull over on the ball Black2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath body until it is positioned on mid- to upper- back region (you may rest head on ball)
  • Raise hips to create a “table top” position parallel to floor
  • Place dumbbell on chest with handle perpendicular to chest and grasp dumbbell as shown
  • Start position: extend elbows and raise dumbbell above head, even with the eye-line
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position and repeat 12 times
  • Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock your elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.
  • WATCH VIDEO

Db step up leg back1Db step up leg back2

  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to you 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  back and up , contracting your buttocks
  • 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
Db balance  lunge+ turn1Db balance  lunge+ turn2Db balance  lunge+ turn3
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp DB and place it in front of your chest with elbows slightly bent
  • 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 backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • While holding the dumbbell l with both hands out in front of your body rotate your trunk  maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
  • Return back and
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  •  WATCH VIDEO
Tube Lunge1Tube Lunge2
  • Start by stepping on the tube  with one foot
  • Position hands with handles  at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet
  • Lower back knee, forming a 90° bend at the front hip and knee, while holding the tube at shoulder height.
  • 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
Db lunge+turn1Db lunge+turn2Db lunge+turn3
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp DB and place it in front of your chest with elbows slightly bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • While holding the dumbbell l with both hands out in front of your body rotate your trunk  maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
  • Return back and
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Bent Over straght arms pull1Bent Over straght arms pull2
  • Anchor tubing around leg of sturdy couch or chair or use cable machine 
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully  extended and bend at the waist until chest is at a 45-degree angle to the ground
  • Pull your hands back and up  towards your spine  remembering to keep your arms straight.
  • Return to starting position
  • Repeat for 12 times
  • WATCH VIDEO
One leg BB dead lift1One leg BB dead lift2
  • Grasp the barbell 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 barbell 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.
  • Use a mirror to insure correct technique
  • Repeat 12 times with each side 
  • WATCH VIDEO
One leg high twist1One leg high twist2
  • Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders. 
  • Tighten abs, activate glutes
  • Once you have maintained your balance then slowly raise the foot  off the floor
  • Now rotate your trunk back and forth brining the dumbell out and up  in front of your face  and keeping one leg off the floor.
  • Remember to rotate shoulders  and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Continue for 12 times and  repeat with the other leg
  • WATCH VIDEO