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

Side lateral step up1Side lateral step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Place a barbell on you shoulders
  • 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 one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg laterally , contracting your buttocks
  • 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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Оne arm  reverse Lunge1Оne arm  reverse Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp dumbbells
  • Position one dumbbell at ear level with overhand grip (palm   facing forward) and elbows  forming 90°bent
  • 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. 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.
  • 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
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Leg curl on the ball1Leg curl 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
  • Roll ball towards your hips then , raise hips off floor by pressing heel into the floor .
  •  Return to start position.
  • Repeat 12-15 reps with each leg 
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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
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One arm one leg upright cable row1One arm one leg upright cable 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
  • Lift one foot up
  • 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.
  • Repeat 12 times with each side 
  •  Keep abdominals tight throughout exercise
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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
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
High db balance lateral squat1High db balance lateral squat2
  • 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 to the side with one foot 2-3 feet
  • 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 feet and heesl, 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
Db Balance lateral Lunge1Db Balance lateral 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 to the side  with one foot 2-3 feet .
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off  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 one leg press on the ball1Balance one leg press 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.
  • Keep back and hips parallel to the floor
  • Lift one leg off the floor and keep it parallel
  • Stabilize
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • 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
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