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

Db lunge on the bench1Db lunge on the bench2
  • 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 your sides
  • Tighten abs, activate glutes
  • Step forward and up   onto the box with one leg , 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, returning  lifted leg to the ground
  • Repeat  12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
Front  Db raise on the ball 1Front  Db raise on the ball 2
  • Lie face down on a stability ball so that the ball is under your chest
  • dumbbells in each hand and hanging to floor
  •  Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head creating letter V
  • Slowly Return to the starting position moving your shoulder blades 
  • Repeat 12 times
  • To increase intensity ,bring dumbbells back and up until parallel with the floor,                                        pinching shoulder blades together
Tube squat twist1Tube squat twist2
  • Position pulley at low level  height.
  • Stand with feet shoulder width apart and hips in neutral       position
  • Chest out, shoulders back and head straight forward
  • Start by holding a handle at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising the hands 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.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising
  • Return to the starting position and repeat for 12 repetitions with each side
  • WATCH VIDEO
Bridge on the ball1Bridge on the ball2
  • Lay with your back to the floor with hands at sides, palms on floor.
  • Place heels on top of fitness ball with knees slightly bent
  • Tighten abs, contract glutes
  • Pressing with your feet ,Squeeze buttocks and  lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
  • Do not arch your back.
  • Slowly lower pelvis to the floor.
  • Repeat for 12-15 times
  • WATCH VIDEO
High db squat on the disks1High db squat on the disks2
  • 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
  • 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
Balance raise on the ball1Balance raise on the ball2
  • Lie face down with chest on the ball.
  • Take your hands and walk forward allowing the ball to roll under your body until  your legs   are supported by the ball . Closer to the feet - harder exercise .
  • Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
  • Tighten abs, activate glute
  • Once your body is stabilized in this plank position slowly raise one hand off the ground brining elbow  backwards to your spine.
  •  Maintain a flat back and do not allow your hips to sag toward the ground 
  • When your arm is parallel to the floor return to the starting position.
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum
  • Repeat 12 -15 times with each side .
  • WATCH VIDEO
Reverse crunch_ball1Reverse crunch_ball2
  • Start by lying on back with hands to your sides on the floor
  • Place Fitness ball between you feet
  • Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping  back firmly on floor
  • Pelvic goes to the ribcage.
  • Return to starting position and repeat
  • Exhale while raising legs and inhale while lowing
  • Make sure not to arch back as you lower or raise legs. Remember  no pain in the low back
  • Don’t swing legs
  • Repeat 15 times 
  • WATCH VIDEO
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
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
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 
  • WATCH VIDEO
Db lunge-arms up1Db lunge-arms up2
  • 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 backward  with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee, simultaneously raising straight arms above your head
  • 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