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

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
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One arm shoulder press1One arm shoulder press2
  • 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 overhand grip (palms facing forward)
  • Keeping elbows at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
  • Return to starting position and repeat 12 times with each side
  •  Keep your balance with your torso not your foot
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T- raise1T- raise2T- raise3T- raise4
  • Grasp dumbbells with reverse grip (palms up)
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  •  Arms should hang down at sides .
  • Raise dumbbells to side of body at shoulder height, palms down
  • Turn dumbbells , palms out
  • Move arms in front of your chest
  • Lower dumbbells to starting position
  • Repeat 10 times
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Two points on the floor1Two points on the floor2
  • Start on all fours with your back flat
  • Tighten abs, activate glutes
  • Slowly raise the right arm (thumb up) and the left leg, toes pointed away from the body
  • Keep arm and leg straight and raise until even with back
  • Slowly return arm and leg to the floor
  • Repeat with opposite arm and leg
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum
  • One set is 10 reps per side – hold for 1 second per rep; 
  • Do not arch back.
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Reverse fly on the ball Black1Reverse fly on the ball Black2
  • 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 (palms facing each other) and rest DB’s on floor directly under shoulders.
  • 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
  • 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.
  • Repeat 12 times
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bb step up ( leg back)1bb step up ( leg back)2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • 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  back and up , contracting your buttocks
  • 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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Reverse crunch_med.ball1Reverse crunch_med.ball2
  • Start by lying on back with hands to your sides on the floor
  • Place medicine ball between you knees
  • Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping  back firmly on floor
  • Pelvic goes to the ribcage
  • Exhale while raising legs and inhale while lowing
  • Make sure not to arch back as you lower or raise legs. Remember  no pain in the low back
  • Don’t swing legs
  • Return to starting position and repeat 15 times
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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.
  • WATCH VIDEO
Bent Over straght arms pull1Bent Over straght arms pull2
  • Anchor tubing around leg of sturdy couch or chair or use cable machine 
  • 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 and bend at the waist until chest is at a 45-degree angle to the ground
  • Pull your hands back and up  towards your spine  remembering to keep your arms straight.
  • Return to starting position
  • Repeat for 12 times
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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.
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 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