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

 Side db step up1Side db 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
  • Grasp dumbbells and let arms hang down at sides
  • 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
BB front lunge1BB front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place barbell on shoulders below the neck
  • Step forward  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
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
Straight arms cable pull1Straight arms cable pull2
  • Anchor tubing around something sturdy  at around belly button or chest level.
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully  extended
  • Pull   hands back and up  towards your spine  remembering to keep your arms straight, using your shoulder blade
  • Return to starting position
  • Repeat for 12 times with each side
  • WATCH VIDEO
BB shoulder press with twist1BB shoulder press with twist2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Barbell  at shoulder level with overhand grip shoulder width apart
  •  Press the barbell up above your head and simultaneously twist your trunk.
  • Proceed  to the opposite direction. 
  •  Keep your feet planted and stationary the entire time.
  • Return to the starting position repeat 12
  • WATCH VIDEO
High db balance cross step up1High db balance cross 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 laterally  onto the box with right leg ,(cross step)  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.
  • WATCH VIDEO
One leg roll on the ball1One leg roll on the ball2
  • Lie on back on the floor with hands at sides, palms on floor.
  • Place  heels on top of fitness ball with knees slightly bent
  • Tighten abs, contract glutes
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Raise one foot into the air
  • Curl ball towards glutes by flexing at the knee.
  • Repeat 12 times while keeping hips off the floor.
  • Slowly lower pelvis to the floor
  • Repeat with other leg 
  • WATCH VIDEO
Adduction with tube or cable1Adduction with tube or cable2
  • Start by standing with the working leg next to band and fixed object.
  • Wrap the band around the working leg.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  • Proceed to bring the working leg across the other leg and body away from the fixed point of the band. 
  • Repeat  12  and then repeat with the other side
  • WATCH VIDEO
Cable  front raise1Cable  front raise2
  • Anchor tubing around leg of sturdy couch or chair ( you can use cable machine instead at low  pulley)
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes, weight on the heels
  • Grab the end of the tube with both  hand with arms fully  extended
  • Keeping arm straight ,raise them above your head.
  •  Return to the starting position and repeat 12 times
  • WATCH VIDEO
Plank_twist1Plank_twist2
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
  • Hold  and then return to the starting position and repeat  for 12-15 times
  • Repeat with the other side.
  • WATCH VIDEO
BB squat from the bench1BB squat from the bench2
  • 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 barbell on you shoulders
  • 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