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

High db balance side step up1High db balance side step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift chest, shoulders back and tuck chin
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • 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 and move the back foot beside the front foot.
  • 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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BB Pull over-press combo1BB Pull over-press combo2BB Pull over-press combo3

  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Lie on back on ball and bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Bend elbows and , 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 parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Return to the starting position and repeat 12 times 
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balance leg raise on the ball1balance leg raise on the ball2
  • Starting Position: Lie supine on stability ball.
  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • Tighten abs, activate glutes
  • Once you have maintained your balance then slowly raise the foot  off the floor , hold and return to starting position. 
  • Repeat  12-15 times with each leg
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Russian twist legs up1Russian twist legs up2
  • Sit on your butt draw in abs toward your spine, exhale, and raise  your feet off of the ground. 
  • Holding a medicine ball rotate your shoulders side to side
  • Touch the medicine ball to the ground.
  • Use ” tight pants ” technique
  • Make sure you do not feel pain in lower back
  • Repeat 12-20 times
  • WATCH VIDEO
Db split squat1Db split squat2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grab dumbbells   and hold them to your sides.
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet
  • 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
Push ups1Push ups2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Extend legs and place feet at hip width with toes on floor.
  • Start position: Extend the elbows and raise the body off the floor. 
  • Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
  • Return to the start position by extending at the elbows and pushing the body up.
  • Just give it a try :)
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Push up-legs on the ball1Push up-legs 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
  • Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
  • Return to the start position by extending at the elbows and pushing the body up.
  • Repeat 10-12 times
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Push-pull combo1Push-pull combo2Push-pull combo3

  • Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
  • Proceed into a pushup and then extend your arms into a completed pushup. 
  • Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
  • This is considered one repetition.
  • Repeat this cycle until all repetitions are completed. 
  • Make sure you keep your abs tight and back flat throughout this movement.
  • Repeat 10 times with each side 
  • WATCH VIDEO
Medicine ball cross lunge1Medicine ball cross lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • Step forward  with one foot 2-3 feet placing back leg in line with front leg (cross step)
  • 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
Push up on the ball1Push up on the ball2
  •  Place your hands on the top of a stability ball with your knees off the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball bending elbows 
  •  Then return to the starting position squeezing the ball and pushing  up with your chest . 
  •  Keeping your body straight throughout the movement 
  • Keep abs and butt tight .
  •  Repeat for 6-12 times 
  • WATCH VIDEO
Balance lunge+shoulder press1Balance lunge+shoulder press2Balance lunge+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
  • 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 backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • Holding  this position  press hands up above head keeping wrists over the elbows and arms to sides of body at all times
  • Return arms back .
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO