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

Overhead db squat1Overhead db squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place dumbbells above the head.
  • 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, keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the middle of feet and heesl, 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
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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
Leg back raise with cable1Leg back raise with cable2
  • Start by placing a band around your ankle and face the band.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  •  Maintaining your balance kick your leg back while keeping it straight. 
  • Only kick back as far as your leg will allow.
  • Remember to squeeze your glute muscle while performing this exercise.
  •  Return to the starting position and repeat for the 15 repetitions.
  • WATCH VIDEO
Crunch on the ball_arms up1Crunch on the ball_arms up2
  • Sit on top of fitness ball with feet placed firmly on the floor
  • Roll bottom half of glutes off the ball by sliding forward,  centering  part of your back under the  belly button on top of   the ball .
  • 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
  •  Don’t roll ball, and don't cheat yourself by using momentum!
  • Make sure you do not feel pain in lower back
  • Repeat 15 times .
  • WATCH VIDEO
BB pull over on the ball Black1BB 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 your neck and shoulders Raise hips to create a “table top” position parallel to floor
  • Place barbell on chest with hands in an overhand grip
  • Start position: extend elbows and raise bar  above head, even with the eye-line
  • With elbows slightly bent, lower bar  back behind head to slightly below head level
  • Return to start position
  • 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
Reverse grip front raise1Reverse grip front raise2
  •  Step onto tubing with  knees slightly bent.
  •  Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  •  Raise handles to front of body to shoulder eyes height  keeping elbows only slightly bent.
  •  Return to start position.
  •  Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO
One arm front lunge1One arm front 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
  • Step forward  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
Bridge on the disk1Bridge 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
  • Pressing with your feet ,Squeeze buttocks and  lift pelvis off the floor until the knees, hips, and shoulders are in a straight line
  • Hold for 1 seconds
  • Do not arch your back. 
  • Slowly lower pelvis to the floor.
  •  Repeat 12-15 times
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DB twist1DB twist2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Remember to rotate shoulders and hips and not just the arms.
  • To ensure this movement, let head follow arms during rotation. 
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 times with each side
  • WATCH VIDEO
Prone press on the ball1Prone press 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
  • Raise  elbows the shoulder level  and keeping  90 degree bent .
  • Hold dumbbells  in each hand with palms facing down. 
  • With elbows bent press straight out parallel with the floor like punching air
  • Return to start position and repeat 12 times
  • Remember to keep head in a neutral position
  • WATCH VIDEO
Curl on the ball1Curl on the ball2
  • Lie face down with chest on the ball.
  • Take your hands and walk forward allowing the ball to roll under your body until part of your legs between knees and feet,  are supported by the ball .
  • Closer to the feet - harder an exercise
  • Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
  • Tighten abs, activate glute
  • Once your body is stabilized in this plank position slowly drive your knees in towards your chest bringing the ball with you.
  • Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
  • Repeat 12 -15 reps
  • WATCH VIDEO