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

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
  • WATCH VIDEO

Straight arms Db raise1Straight arms Db raise2
  • Grasp dumbbells
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
  • WATCH VIDEO
Arnold Shoulder press1Arnold Shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Position dumbbells at ear level with overhand grip (palms  facing back)
  • Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times.
  • Rotate hand during movement so that your palms are back facing forward at the top of the movement.
  • Return to start position.
  • Remember to keep back and head straight in a neutral position -
  • Hyperextension or excessive flexion may cause injury.
  • Repeat 12 times .
  • 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
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
One leg roll on the ball1One leg roll on the ball2
  • Lie on back on the floor with hands at sides, palms on floor.
  • Place  heels on top of fitness ball with knees slightly bent
  • Tighten abs, contract glutes
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Raise one foot into the air
  • Curl ball towards glutes by flexing at the knee.
  • Repeat 12 times while keeping hips off the floor.
  • Slowly lower pelvis to the floor
  • Repeat with other leg 
  • WATCH VIDEO
Squat+shoulder press1Squat+shoulder press2Squat+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
  • Stabilize
  • 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 simultaneously
  • Pressing  dumbbells  up above the head keeping wrists over the elbows and arms to sides of body at all times
  • Return and repeat 12 times
  • WATCH VIDEO
Butterfly1Butterfly2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath body until your neck and shoulders supported
  • Raise hips to create a “table top” position parallel to floor
  • Place barbell  on chest with close grip
  • Start position: extend elbows and raise barbell up
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position
  • Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
  •  Hyperextension or arching of the back may cause injury. Never lock your elbows.
  •  If maintaining stability is difficult, lower hips below parallel until stability is established.
  • Repeat 12 times
  • WATCH VIDEO
Bulgarian med.ball squat1Bulgarian med.ball squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab weight and hold it in front of your chest .
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Place your back foot on a bench with your other leg out in front of you.
  •  Stabilize
  • 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

 

Side plank1Side plank2

  • Start : lay on the floor  on one side. Your elbow has to be under the shoulder.
  • Draw in abs toward your spine.
  • Raise your body using one forearm and feet.  Your only floor  contact points should be your feet and elbow.
  • Hold for 15 sec and repeat with other side
  • To increase intensity: hold  , then return to the starting position and repeat  for 12-15 times
  • WATCH VIDEO
One arm one leg dead lift2One arm one leg dead lift2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab 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
  • 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
  • WATCH VIDEO