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

Your workout should last no longer than 45 minutes!

  • Rest 30-60 seconds between sets.
  • Complete all the sets for a particular exercise before moving to another. The pace for lifting should be 1-2-3-1:  take three counts to lower the weight and one count to raise it.  All exercises should be performed in this way.
  • Choose a weight you can only lift 12x. You don't need to go to complete failure, but make sure you're challenging your body. A good rule of thumb is to choose a weight where the last two reps are done mostly by will power . If you feel you could do more  increase weight by 3-5%  upper body) or 8-10% (lower body).
  • If you wish, you may add 15-20 min of cardio after the workout, keeping your heart rate  at 65%-75%

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Bridge on the ball1Bridge on the ball2
  • Lay with your back to the floor with hands at sides, palms on floor.
  • Place heels on top of fitness ball 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 for 12-15 times
  • WATCH VIDEO
High db step up1High db step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Tighten abs, activate glutes
  • Step up onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot.
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO

 

Side plank1Side plank2

  • 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.
  • 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
Bb lateral lunge1Bb lateral 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
  • Step to the side  with one foot 2-3 feet .
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off  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
High db squat on the disks1High db squat on the disks2
  • 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
  • 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
Push ups1Push ups2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Extend legs and place feet at hip width with toes on floor.
  • 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.
  • Just give it a try :)
  • WATCH VIDEO
rotation on the ball1rotation 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. 
  • Keep 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
  • WATCH VIDEO
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.
  • WATCH VIDEO
One arm seated Row1One arm seated Row2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow close to body and hand towards your navel by  pinching  shoulder blades together
  • Return to starting position.
  •  Keep abdominals tight throughout exercise
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times with both sides
  • 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
  • WATCH VIDEO