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

BB Chop 1BB Chop 2BB Chop 3
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • 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
  • In one continuous motion, bring barbell  up above your head
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum
  • Slowly return to starting position
  • Repeat  12 reps 
Side rotation on the ball1Side rotation on the ball2
  • Lie on your side on a ball and hold a dumbell with your outside hand. 
  •  Start position: Grasp dumbbell and flex elbow at 90° keeping elbow in at side.
  • Forearm should be slightly below parallel to floor.
  •  Rotate arm outward keeping elbow at 90°.
  •  Return to start position.
  • Remember to keep elbow firmly secured to side.
  • Repeat 12 times with each side
Flye on the floor1Flye on the floor2
  • Lay with your back on the floor
  • Lift legs up with knees bent at 90 degree angle,
  • 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 touching   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
DB twist1DB 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 hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • 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.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
Reverse fly1Reverse fly2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Hold DB’s in each hand with neutral grip (palms facing each other)
  • and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Start position: With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Return to start position
  • Repeat 12 times
  • Remember to pinch shoulder blades together first and after raise elbows. Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Bulgarian Dm squat1Bulgarian Dm squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab dumbbells   and hold them to your sides.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Place your back foot on a bench with your other leg out in front of you.
  •  Stabilize
  • 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.
 One leg tube dead lift1 One leg tube dead lift2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully extended
  • Raise one foot off the ground
  • In controlled manner, bend from the hip joint (by pushing the hips back ) only slightly bending the knee, unlike when squatting  and low  your torso above parallel to the floor
  • The arms should remain straight. Push with heel return to starting position.
  • Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment 
  • Do not let front knee extend  past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up.
  • Hold your breath as you lower and exhale as you complete the movement.
  • Repeat 12 times  with each side

Arm swing on the ball Black1Arm swing on the ball Black2

  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • Place  a dumbbell in each hand above your chest.
  • Simultaneously shift one hand towards your legs and the other hand above your head. 
  • Keep you butt and abs tight. 
  • Repeat this movement the opposite direction for 16 times

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.
Jump squat1Jump squat2
  • Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
  •  Arms should be in the “ready” position with elbows flexed at approximately 90°.
  • Lower body where thighs are parallel to ground.
  •  Explode vertically and drive arms up.
  • Land on both feet and repeat 10 times
  •  Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics
Tube front raise1Tube front raise2
  • Step onto tubing with knees slightly bent.
  • Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  • Raise handles to front of body at shoulder height keeping elbows only slightly bent.
  •  Return to start position and repeat 12 times 
  •  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.