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

Reverse crunch1Reverse crunch2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Pelvic goes to the ribcage.
  • Use "tight pants" technique.
  • Exhale while raising legs and inhale while lowing
  • Return to starting position and repeat.
  • Make sure not to arch back as you lower or raise legs.
  • Repeat 15 times 
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BB Pull over-press combo1BB Pull over-press combo2BB Pull over-press combo3

  • 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
  • Bend elbows and , 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 
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Shoulder press with twist1Shoulder press with twist2
  • 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 an overhand grip, palms  facing forward, keeping elbows bent at a 90 degree angle
  •  Press the dumbbels up above your head and simultaneously twist your trunk.
  • Return to the starting position repeat 12 times
  • And then proceed  to the opposite direction. 
  • Keep your feet planted and stationary the entire time.
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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.
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Bb overhead squat1Bb overhead squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell above the head.
  • 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, 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 
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High db latetal squat1 1High db balance lateral squat2
  • 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
  • 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
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One arm Straight bent over Pull1One arm Straight bent over Pull2
  • Anchor tubing around leg of sturdy couch or chair at around belly button or chest level.
  • 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 one  hand back and up  towards your spine  remembering to keep your arms straight, using your shoulder blade
  • Return to starting position
  • Repeat for 12 times with each side
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Db sumo squat1Db sumo squat2
  • Stand with wide stand  and hips in neutral position, knees slightly bent
  • Grab dumbbell   and hold it in front of you.
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • 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 foot and heel, 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
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Balance High db step up1Balance High db 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
  • 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
  • Be sure not to raise front heel from box while step down.
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
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Lunge+sholder press1Lunge+sholder press2Lunge+sholder 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
  • Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • Holding  this position  press hands up above head keeping wrists over the elbows and arms to sides of body at all times
  • Return arms back .
  • Pushing off front heel, raise to starting position. 
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Оne arm  reverse Lunge1Оne arm  reverse 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
  • 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. DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position. Complete 12 reps before repeating with opposite leg.
  • 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