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
Scorpion on the bench1Scorpion on the bench2 
  • Get into a pushup position with your feet on a bench.
  • Tighten abs and activate glutes, keeping lower back in neutral position 
  • Raise your right knee towards your right shoulder and return to starting
  • Maintain a flat back and do not allow your hips to sag toward the ground . Don't round your back either
  • Make sure you do not feel pain in lower back
  • Repeat 12 times with each leg.
  • WATCH VIDEO
Db cross step up1Db 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
  • Grasp dumbbells and let arms hang down at sides
  • 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
DB reverse Lunge1DB reverse Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • 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. .
  •  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
Stationary  Db Lateral Lunge1Stationary  Db Lateral Lunge2
  • Step to the side  with one foot 2-3 feet
  • 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
  • Stabilize
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow  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
Tube shoulder raise1Tube shoulder raise2
  • Step onto tubing with  knees slightly bent.
  • Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
  • Raise handles to side of body at shoulder height keeping elbows only slightly bent.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Think about raising elbows not hands.
  • Return to start position and repeat 12 times
  • WATCH VIDEO
Balance High db step up1Balance High db step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • 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
  • 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 so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Be sure not to raise front heel from box while step down.
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  • WATCH VIDEO
Front-reverse lunge1Front-reverse lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step forward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • Pushing off front heel, raise to starting position and step back with the same foot .
  • 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 10-8 reps before repeating with opposite leg.
  • WATCH VIDEO

Lunge+db raise1Lunge+db raise2

  • Stand with feet shoulder width apart and hips in neutral position   with db in your hands
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • While lunging backwards lift your  arms forward and up keeping the elbow semi-straight.
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
DB Pull over on the ball Black1DB Pull over on the ball Black2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath body until it is positioned on mid- to upper- back region (you may rest head on ball)
  • Raise hips to create a “table top” position parallel to floor
  • Place dumbbell on chest with handle perpendicular to chest and grasp dumbbell as shown
  • Start position: extend elbows and raise dumbbell above head, even with the eye-line
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position and repeat 12 times
  • 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.
  • WATCH VIDEO
Push up on the ball1Push up on the ball2
  •  Place your hands on the top of a stability ball with your knees off the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball bending elbows 
  •  Then return to the starting position squeezing the ball and pushing  up with your chest . 
  •  Keeping your body straight throughout the movement 
  • Keep abs and butt tight .
  •  Repeat for 6-12 times 
  • WATCH VIDEO