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

Vraise 1Vraise2            
  • Sit in a seated position and place a stability ball between your legs.
  • Tighten abs and activate glutes,
  • Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
  • Return to the starting position.
  • Repeat 15 times .
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Balance db step up1Balance db step up2
  • Stand in front of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step up onto 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.
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Db Front lunge1Db Front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate 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.
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Crunch_arms,legs up1Crunch_arms,legs up2
  • Start by lying on back with hands above your head
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Begin to roll your shoulders off the floor, pushing down hard with lower back  and keep hands above the head . 
  • Keep arms near ears all the time .
  • Exhale as you go up, inhale as you lower back to the floor.
  • Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times.  Focus on slow, controlled movement – don’t cheat yourself by using momentum!
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Repeat 15 times
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Abdaction with tube or cable1Abdaction with tube or cable2
  •  Start by placing a band around your ankle and facing parallel with the band.
  •  The working leg should be on the outside. 
  •  Stand with hips in neutral    position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  •  Maintaining your balance take your outside leg and pull it away from your body as far as your hip will  allow.
  • Keep your toes pointing straight forward throughout the movement. 
  •  Return to the starting position 
  • Repeat 12-15 times with each leg.
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Good morning1Good morning2
  • 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
  • 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,
  • The movement should not be fast but steady and under control
  • 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 
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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
Db rows on the ball Black1Db rows on the ball Black2
  • Lie face down on a stability ball so that the ball is under your chest
  • Lift chest up but keep it on the ball
  • Holding a dumbbell in each hand, retract shoulders ,  keeping back flat
  • Pinch shoulder blades together as you row  , keeping elbows close to body.
  • Remember to pinch shoulder blades together as you row.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times
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Lateral BB squat1Lateral 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
  • 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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Bent over cabel row revers grip1Bent over cabel row revers grip2
  • 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 palms up
  • bend at the waist until chest is at a 45-degree angle to the ground
  • Stabilize
  • Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching  shoulder blades together
  • Return to starting position and repeat 12 times
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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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