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

Side bb step up1Side bb 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
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up onto the box with left  leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg 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.
  • WATCH VIDEO
Db Balance lateral Lunge1Db High balance lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate 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.
  • 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

Balance Side bb step up1Balance Side bb step up2

  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • Step up laterally  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 so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • Return lifted leg to the ground do 12 reps with each side
  • WATCH VIDEO
Balance One leg flye on the ball1Balance One leg flye on the ball2
  • 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: Place neck and shoulders on a fitness ball
  • bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Lift one leg off the floor and keep it parallel
  • Stabilize
  • 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 parallel to slightly past parallel to 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.
  • WATCH VIDEO
bent over reverse flye1bent over reverse flye2
  • Stand with feet hip width and knees slightly bent.
  • Secure tube the  at chest height.
  • Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
  • Bend at hips with back straight and knees bent .
  • With elbows slightly bent pull arms back by squeezing shoulders blades together.
  • Return to start position , repeat 12 times
  • Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
  • WATCH VIDEO
Split  Db Squat on the disk1Split  Db Squat on the disk2
  • 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
  • Put one foot on the dick
  • 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.
  • 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
Prone press on the ball1Prone press 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. 
  • With elbows bent press straight out parallel with the floor like punching air
  • Return to start position and repeat 12 times
  • Remember to keep head in a neutral position
  • WATCH VIDEO
One arm rotation on the ball1One arm rotation on the ball2
  • Lie on on the ball , side opposite of working arm.
  • Start position: Grasp dumbbell and  raise  elbow at shoulder level
  • Flex elbow  at 90° . Forearm should be  parallel to the  floor.
  • Rotate arm outward keeping elbow at 90°.
  • Return to start position.
  • Repeat 12 times with each side
  • WATCH VIDEO
db squat from the bench- arms forward1db squat from the bench- arms forward2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift one  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Place a ball or dumbbell in front of your chest with elbows slightly bent
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • 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