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

Db step lunge from the bench1Db step lunge from the bench2
  • Stand  on 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 down  with one foot  and lower back 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.
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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.
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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 .
  • WATCH VIDEO
Upright cabel row1Upright cabel row2
  • 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 tuck chin
  • Draw abs in, activate glutes
  • Slightly bent knees and put your weight on the heels 
  • Grab the ends of the band with one  hand , arm fully   extended
  • Pull arm backward, keeping elbow close to body and hand towards your navel by  pinching  shoulder blades together
  • Return to starting position.
  •  Keep abdominals tight throughout exercise
  • Repeat 12 times
  • WATCH VIDEO
Db side raise1Db side raise2Db side raise3
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbells  with both hands , palms    facing forward
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times 
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rotation on the ball1rotation on the ball2
  • Lie face down with chest supported by a stability ball.
  • Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip
  • Raise  elbows the shoulder level  and keeping  90 degree bent .
  • Hold dumbbells  in each hand with palms facing down. 
  • Keep elbows bent at a 90 degree angle
  • Rotate shoulders to lower dumbbells until they are parallel to the floor
  • Keep elbows at 90 degree thought exercise.
  • Try to focus on just rotating your shoulder and working the rotator cuff muscles.
  • Repeat 12 times
  • WATCH VIDEO
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 .
  • 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
Rotation 1Rotation 2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Position dumbbells at ear level with an overhand grip, palms   facing forward, keeping elbows bent at a 90 degree angle
  • Rotate shoulders to lower dumbbells until they are parallel to the floor
  • Keep elbows at 90 degree thought exercise.
  • Try to focus on just rotating your shoulder and working the rotator cuff muscles.
  • Repeat 12 times
  • WATCH VIDEO
Shoulder press1Shoulder press2
  • 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 
  • Return to the starting position ,repeat 12  times 
  •  Keep your feet planted and stationary the entire time.
  • WATCH VIDEO
Db bent over row1Db bent over row2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, activate glutes
  • Grasp dumbbells 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
  • Think about using elbows
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  • WATCH VIDEO