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

Overhead lateral  BB Lunge1Overhead lateral  BB Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell above your head
  • 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
Bb Squat1Bb Squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • 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 rep
  • WATCH VIDEO
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
  • WATCH VIDEO
Sumo Dms Squat1Sumo Dms Squat2
  • Stand with wide stand  and hips in neutral position, knees slightly bent
  • Hold dumbbells in front 
  • 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
  • WATCH VIDEO
One leg bridge on the ball on the disk1One leg bridge on the ball on the disk2
  • Lay with your back to the floor with hands at sides, palms on floor.
  • Place heels on top of the disc l with knees slightly bent
  • Tighten abs, contract glutes
  • Raise one foot into the air and press your other foot into the  disc until your hips come up off the floor.
  • Lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
  • Slowly lower pelvis to the floor.
  • Repeat 12 times with each 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
Incline onе arm press 1Incline onе arm press 2
  • Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend one  elbow and lower until even with chest, keeping elbow at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times with each side 
  • WATCH VIDEO
Side plank arm_leg up1Side plank larm_leg up2
  • 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.
  • Holding this position raise your outside arm and leg  keeping  it straight.
  • 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
Straight arms back raise on the ball1Straight arms back raise on the ball 2
  • Start by lying on the chest  on fitness ball, dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest off the ball, keeping back and neck aligned; hold
  • While holding this position , bring arms around to the side of the body, and pinch shoulder blades together
  • creating  letter V
  • Repeat 15 times 
  • WATCH VIDEO
Incline Db press on the ball1Incline Db press on the ball2
  • Lie on the ball so that the ball is under your upper back. 
  • Drop your hips so that they are only a couple of inches off the floor.
  • Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling. 
  •  Remember to keep your hands directly above your elbows during the press phase. 
  • The dumbells should end up directly above your chest. 
  •  Return to the starting position and repeat 12 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