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

Db bench lunge1Db bench lunge2
  • Put one foot on a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to your sides
  • Tighten abs, activate glutes
  • Step backward with one foot 2-3 feet  with one leg , keeping knee directly over the toes  lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push through front heel and stand upright,
  • Repeat  12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
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.
  • WATCH VIDEO

Bb bent over row1Bb bent over row2

  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp barbell with reverse grip  and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  •  WATCH VIDEO
Crunch1Crunch2
  • Lie flat on back with feet flat on the ground
  • Cross arms across chest
  • 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
  • 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 . 
  •  WATCH VIDEO
Front bb suat1Front bb suat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
  • 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
  • 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
  • WATCH VIDEO
Bb Disk reverse lunge1Bb Disk reverse lunge2
  • 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
  • Place your back foot on a dick 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.
  • WATCH VIDEO
Elevated push up on the ball1Elevated push up on the ball2
  • Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
  •  Lower your body (legs, hips, trunk, and head).
  •  Return to the start position by extending at the elbows and pushing the body up. 
  • Remember to keep the head and trunk stabilized in a neutral position by contracting your abs .
  • Repeat 12 reps .
  • WATCH VIDEO
bent over shoulder press1bent over 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
  • bend at the waist until chest is at a 45-degree angle to the ground,
  • Keep  elbows the shoulder level  and bent 90 degree .
  • Hold dumbbells  in each hand with palms facing down. 
  • With elbows bent press straight out parallel with the floor like a shoulder press.  
  • Remember to keep head in a neutral position
  • Return to start position and repeat 12 times
  • WATCH VIDEO
Straight arms raise above the head 1_ballStraight arms raise above the head 2_ball
  • Lie face down on a stability ball so that the ball is under your chest
  • Grasp weight with both hands
  •  Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
  • WATCH VIDEO
Bb Wakling lunge1Bb Wakling lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  •  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 forward 2-3 feet, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push body up and move the back foot beside the front foot. Alternate feet and repeat.
  • 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.
  • Repeat 20 steps .
  • WATCH VIDEO