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

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
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Seated Shoulders Row low pulley1Seated Shoulders Row low pulley2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow out and up to body and hand towards your your chin by  moving  shoulders
  • Return to starting position
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
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Crunch on the ball1Crunch on the ball2

 

  • 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 on your chest
  • Crunch upper body forward and roll shoulders toward hips, exhaling and squeezing as you reach the top
  • Lower back  slowly to starting position and repeat
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • 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 for 3 sets 
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Plank_leg up1Plank_leg up2
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Tighten abs and activate glutes,
  • 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
  • Raise one foot up up and put it down
  • Repeat  for 12-15 times each side
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one arm squat from the bench1one arm squat from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift one  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbell with one hand  and place it in front of your chest with elbow lightly bent
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
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High side twist1High side twist2
  • Stand with feet shoulder width apart and hips in neutral   position
  • Chest out, shoulders back and head straight forward
  • Start by holding a medicine ball at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising the ball up 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.
  • Don’t bend your back keep it straight.
  • You can use dumbbell instead of ball.
  • Draw abs in, exhale while raising the ball.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side 
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Arnold Shoulder press1Arnold Shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Position dumbbells at ear level with overhand grip (palms  facing back)
  • Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times.
  • Rotate hand during movement so that your palms are back facing forward at the top of the movement.
  • Return to start position.
  • Remember to keep back and head straight in a neutral position -
  • Hyperextension or excessive flexion may cause injury.
  • Repeat 12 times .
  • WATCH VIDEO

Cross bb balance step up1Cross bb balance 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
  • Place a barbell on you shoulders
  • 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 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
 Bb side squat from the bench1Bb side squat from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift right  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and left knee, as though sitting on chair
  • Move right foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  •  WATCH VIDEO
Straight arms back raise on the ball1Straight arms back raise on the ball 2
  • Start by lying on the chest  on fitness ball, dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest off the ball, keeping back and neck aligned; hold
  • While holding this position , bring arms around to the side of the body, and pinch shoulder blades together
  • creating  letter V
  • Repeat 15 times 
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Crunch-arms up1Crunch-arms up2
  • Lie flat on back with feet flat on the ground
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Place hands above your head
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Lower back slowly to starting position and repeat
  • Make sure you do not feel pain in lower back.
  • Repeat 15 times .
  • WATCH VIDEO