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

DB leg curl on the ball1DB leg curl on the ball2DB leg curl on the ball3
  • Start by rolling face down onto the ball so that the ball is under your hips. 
  •  Place your hands on the ground for stability with both legs elevated off the ground.
  • Place ankle weights around the feet or you can put dumbbell  between your feet
  • Tighten buttocks
  • Curl  legs up towards your back and then return to the the starting position.
  • Repeat for 12 times
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One arm overhead dm squat1One arm overhead dm squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position one  dumbbell  above your head and  other dumbell between legs.
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • 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 foot and heel, 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
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One  srtraight Arm Upright Pull1One  srtraight Arm Upright Pull2
  • Anchor tubing around leg of sturdy couch or chair 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 one  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
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.
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Prone leg raise1Prone leg raise2
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks and lift  legs  off the floor
  • Keep your knee locked and raise your legs from the hips.
  • Keep arms straight and near your ears and palms on the floor
  • Hold briefly and slowly return to starting position. 
  • Slowly return body to the floor , keeping chin tucked.
  • Don’t arch back
  • You should only raise a couple of inches.
  • Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
  • Repeat 15 times 
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Press Bihind the head1Press Bihind the head2
  • Stand with feet shoulder width apart with knees slightly bent (at 20°)
  • Start position: Grasp bar with overhand grip shoulder width apart and rest on shoulders.
  • Back should be straight in a neutral position
  • Press the barbell overhead into a shoulder press position
  • Lower barbell behind your back as low as possible. While you may feel tension in shoulders, lower stick to a comfortable level without any pain.
  • Repeat 15 times 
  • Remember to keep back straight and abs tight.
  • WATCH VIDEO
High db cross step up1High db 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
kneeld side bent raise1kneeld side bent raise2
  • Place an ankle band around your ankles.
  • Start in a four point position with your hands and knees on the ground.
  • Proceed to kick your leg to the side  and up until there is good resistance and you are still able to keep your hips level.
  •  Squeeze your glute muscle while performing this movement.
  •  Return to the starting position and repeat for 15 times
  •  Repeat with the other leg.
  • WATCH VIDEO
One arm seated Row1One arm seated Row2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow close to body and hand towards your navel by  pinching  shoulder blades together
  • Return to starting position.
  •  Keep abdominals tight throughout exercise
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times with both sides
  • WATCH VIDEO
One arm Flye on the disk1One arm Flye on the disk1
  • Place neck and shoulders on a dick
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower one arm out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is  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.
  • Repeat 12 times with each side 
  • WATCH VIDEO
DB Press on the ball1DB Press on the ball2
  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • 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.
  • Repeat 12 times 
  • WATCH VIDEO