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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Db bench lunge1Db bench lunge2
  • Put one foot on a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to your sides
  • Tighten abs, activate glutes
  • Step backward with one foot 2-3 feet  with one leg , keeping knee directly over the toes  lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push through front heel and stand upright,
  • Repeat  12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
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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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reverse flye on the ball1reverse flye on the ball2
  • Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
  • With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Return to start position and repeat 12 times
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Russian twist1Russian twist2
  • Sit on your butt draw in abs toward your spine,
  • Holding a medicine ball rotate your shoulders side to side
  • touching the medicine ball to the ground.
  • Use ” tight pants ” technique
  • Make sure you do not feel pain in lower back
  • Repeat 12-20 times
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Reverse crunch1Reverse crunch2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Pelvic goes to the ribcage.
  • Use "tight pants" technique.
  • Exhale while raising legs and inhale while lowing
  • Return to starting position and repeat.
  • Make sure not to arch back as you lower or raise legs.
  • Repeat 15 times 
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Good morning1Good morning2
  • 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
  • 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,
  • The movement should not be fast but steady and under control
  • 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 
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envelope with the ball1envelope with the ball2envelope the the ball3
  • Start by lying on back with hands holding the ball  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 the ball to your feet
  • Grab the ball with feet and lower them to the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Grab the ball with hands and lower them down on the floor .
  • Exhale as you go up, inhale as you lower back to the floor.
  • 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 10 times
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One leg db row1One leg db row2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, activate glutes
  • Grasp dumbbells
  • Lift on leg back and up
  • bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Stabilize by keeping weight on the heel and knee slightly bent 
  • Row dumbbelsl to your side, pinching shoulder blades in toward the spine as you row
  • Keep abdominals tight throughout exercise and  back leg straight
  • Repeat for 12 times with both sides
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Crunch-arms up1Crunch-arms up2
  • Lie flat on back with feet flat on the ground
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • 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
  • Make sure you do not feel pain in lower back.
  • Repeat 15 times .
  • 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