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

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
One arm one leg touch1One arm one leg touch2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab top of the dumbbell with  right arm  fully extended
  • Raise right foot off the ground
  • In controlled manner, bend from the hip joint (by pushing the hips back ) only    slightly bending the knees, unlike when squatting  and low  your torso above parallel to the floor
  • Touch floor with dumbbell , stabilize, the arm should remain straight.
  • Push with heel return to starting position.
  • Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment - do not let front knee extend     past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
  • Repeat  12 with each side
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Rotation 1Rotation 2
  • 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 an overhand grip, palms   facing forward, keeping elbows bent at a 90 degree angle
  • Rotate shoulders to lower dumbbells until they are parallel to the floor
  • Keep elbows at 90 degree thought exercise.
  • Try to focus on just rotating your shoulder and working the rotator cuff muscles.
  • Repeat 12 times
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Bb Cross lunge1Bb Cross lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • 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
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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Front raise palms up1Front raise palms up2
  • 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 with elbows slightly bent.
  • Raise hands  to front of body at eyes  height keeping elbows only slightly bent.
  • Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
  • WATCH VIDEO
Db rows on the ball Black1Db rows on the ball Black2
  • Lie face down on a stability ball so that the ball is under your chest
  • Lift chest up but keep it on the ball
  • Holding a dumbbell in each hand, retract shoulders ,  keeping back flat
  • Pinch shoulder blades together as you row  , keeping elbows close to body.
  • Remember to pinch shoulder blades together as you row.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times
  • WATCH VIDEO
Kneeling Ball Push up1Kneeling Ball Push up2
  • Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 
  • Keep your neck , spine and butt in line . Don't arch back
  • Keeping your body straight throughout the movement
  • Repeat for 10-12 times 
  • 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
Side lateral raise pump down 1Side lateral raise pump down 2
  • Lie on your side on a ball  and hold a dumbell with your outside hand. 
  • Face your palm down towards the ball and slowly raise your elbow up at a 45 degree angle keeping your elbow bent  
  •  Return to the starting position following the same motion and repeat for 12 repetitions. 
  •  Repeat with the other arm.
  • WATCH VIDEO
Reverse crunch1Reverse crunch2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Pelvic goes to the ribcage.
  • Use "tight pants" technique.
  • Exhale while raising legs and inhale while lowing
  • Return to starting position and repeat.
  • Make sure not to arch back as you lower or raise legs.
  • Repeat 15 times 
  • WATCH VIDEO