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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Rotation 1Rotation 2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Position dumbbells at ear level with an overhand grip, palms   facing forward, keeping elbows bent at a 90 degree angle
  • Rotate shoulders to lower dumbbells until they are parallel to the floor
  • Keep elbows at 90 degree thought exercise.
  • Try to focus on just rotating your shoulder and working the rotator cuff muscles.
  • Repeat 12 times
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BB straight arm raise1BB straight arm raise2
  • Grasp the barbell by positioning hands with shoulder width
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat for 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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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 squat from the bench- arms forward1db squat from the bench- arms forward2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift one  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Place a ball or dumbbell in front of your chest with elbows slightly bent
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
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Db bent over row1Db bent over 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 and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Think about using elbows
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  • WATCH VIDEO
Db lunge+turn1Db lunge+turn2Db lunge+turn3
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp DB and place it in front of your chest with elbows slightly bent
  • 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 holding the dumbbell l with both hands out in front of your body rotate your trunk  maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
  • Return back and
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO

Kneeling push up1Kneeling push up2

  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Knees on the ground
  •  Start position: Extend the elbows and raise the body off the floor. 
  •  Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
  •  Return to the start position by extending at the elbows and pushing the body up.
  • Repeat 10-12 times 
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DB leg curl on the ball1DB leg curl on the ball2DB leg curl on the ball3
  • Start by rolling face down onto the ball so that the ball is under your hips. 
  •  Place your hands on the ground for stability with both legs elevated off the ground.
  • Place ankle weights around the feet or you can put dumbbell  between your feet
  • Tighten buttocks
  • Curl  legs up towards your back and then return to the the starting position.
  • Repeat for 12 times
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Crunch on the ball_with weight1Crunch on the ball_with weight2
  • 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 with weight  above your head
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • 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