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

Ball extention1Ball extention2
  • Lay with your back on the floor with knees bent at 90 degree angle, arms to the side palms down
  • Place fitness ball between feet
  • Tighten abs, contract glutes
  • Extend knees, straightening legs up toward the ceiling
  • Hold, feeling contraction at the top of your thighs
  • Return to starting position.
  • Use controlled motion – don’t swing legs.
  • Repeat 15 times
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Shoulder press1Shoulder 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 an overhand grip, palms  facing forward, keeping elbows bent at a 90 degree angle
  •  Press the dumbbels up above your head 
  • Return to the starting position ,repeat 12  times 
  •  Keep your feet planted and stationary the entire time.
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One arm flye on the floor1One arm flye on the floor2
  • Lay with your back on the floor
  • Lift legs up with knees bent at 90 degree angle,
  • 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 each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is  touching   the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement .
  • Return to the starting position and repeat 12 times
  • Proceed to other side.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
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Srtaight arms shoulder raise1Srtaight arms shoulder raise2
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks .
  • raise your chest   off the floor
  • Keep your knee locked and  and don't raise your legs from the floor.
  • Keep arms straight and near your ears.
  • 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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One arm one leg touch1One arm one leg touch2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab top of the 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
  • Touch floor with dumbbell , stabilize, 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
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Db Dead lift-row combo1Db Dead lift-row combo2Db Dead lift-row combo3Db Dead lift-row combo4
  • Start by holding bar in front of you
  • 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 
  • Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 
  • Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
  • Return to the starting position and repeat 12 times
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Crunch_reach1Crunch_reach2
  • Start by lying on back with hands hands above your head
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Begin to roll your shoulders off the floor, pushing down hard with lower back  and bring your hands to your toes trying to touch them
  • Exhale as you go up, inhale as you lower back to the floor.
  • Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times.  Focus on slow, controlled movement – don’t cheat yourself by using momentum!
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Repeat 15 times 
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Bb reverse balance lunge1Bb reverse balance 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
  • 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. 
  • 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.
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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
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Press on the floor2Press on the floor2
  • Lay with your back on the floor
  • Lift legs up with knees bent at 90 degree angle,
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend elbows and lower until upper arms touching the floor, 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
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One leg DB dead lift1One leg DB dead lift2
  • Grasp the dumbbells  by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Raise right foot off the ground
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knee, 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.
  • Repeat 12 times 
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