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

Medicine ball cross lunge1Medicine ball cross lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • 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
One arm Straight bent over Pull1One arm Straight bent over 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  and bend at the waist until chest is at a 45-degree angle to the ground
  •  Pull one  hand 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
Disk db dead lift1Disk db dead lift2
  • Grasp the dumbbells by positioning hands slightly wider than shoulder width grip
  • Stand up on the disk
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep dumbbells as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  •  Exhale as you lift bar, keeping your chest up, shoulders retracted,   Inhale as you lower the bar to the floor.
  • Use a mirror to insure correct technique
  • Repeat 12 times
  • WATCH VIDEO

Kneeling push up1Kneeling push up2

  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Knees on the ground
  •  Start position: Extend the elbows and raise the body off the floor. 
  •  Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
  •  Return to the start position by extending at the elbows and pushing the body up.
  • Repeat 10-12 times 
  • WATCH VIDEO
Bb one leg squat on the bench1Bb one leg squat on the bench2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • 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
  • Lower body by flexing at the hips and knee, as though sitting on chair
  • Squat until barely touching the chair.
  • Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight. 
  • Keep weight over the heel, not the toes, and do not allow knee 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 knee stay over the feet.
  • Repeat 12 times with each leg
  • WATCH VIDEO
Crunch on the disk_arms up1Crunch on the disk_arms up2
  • Center  part of your back under the  belly button on top of   the disc.
  • Place hands above your head
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Lower back slowly to starting position and repeat
  • Don’t roll ball, and don't cheat yourself by using momentum
  • Make sure you do not feel pain in lower back
  • Repeat 15 times
  • WATCH VIDEO
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.
  • WATCH VIDEO
Bb lateral lunge1Bb lateral 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 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
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
  • WATCH VIDEO
Push-pull combo1Push-pull combo2Push-pull combo3

  • Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
  • Proceed into a pushup and then extend your arms into a completed pushup. 
  • Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
  • This is considered one repetition.
  • Repeat this cycle until all repetitions are completed. 
  • Make sure you keep your abs tight and back flat throughout this movement.
  • Repeat 10 times with each side 
  • WATCH VIDEO
Bb lunge on the bench1Bb lunge on the bench2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Place your front  foot on a bench ( higher the bench , harder the exercise )
  •  Stabilize
  • Lower back 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