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

BB Shoulder press1BB Shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Barbell  at shoulder level with overhand grip shoulder width apart 
  • Press the barbell up above your head, exhale on your way up and inhale when lowering bar down .
  • Return to the starting position repeat 12
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Straight arms Db raise1Straight arms Db raise2
  • Grasp dumbbells
  • 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 12 times
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Bend back leg raise1Bend back leg raise2
  • Start by placing an ankle band around your ankles.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  • Raise your leg back  until there is good resistance and you are still able to keep your hips level.
  • Keep your knee locked and raise your leg from the hip and butt
  • Return to the starting position and repeat for 15 times
  •  Complete the same repetitions on the other side.
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Vraise 1Vraise2            
  • Sit in a seated position and place a stability ball between your legs.
  • Tighten abs and activate glutes,
  • Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
  • Return to the starting position.
  • Repeat 15 times .
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Tube shoulder press1Tube shoulder press2
  • Start by placing both feet on the band and hold each end in both hands at shoulder level.
  • Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
  •  Return to the starting position and repeat for 12 repetitions.
  • Keep your abdominals tight throughout the movement and avoid arching your low back.
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Db Front lunge1Db Front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate 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.
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Cranch_touch_weighted1Cranch_touch_weighted2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Grab a ball or dumbbell  and place it behind your head'
  • 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
  • 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 for 3 sets
         WATCH VIDEO
Bent over arms raise with med ball1Bent over arms raise with med ball2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp weight with both hands  and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of the body.
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times 
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High db balance cross step up1High db balance cross step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • 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 laterally  onto the box with right leg ,(cross step)  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.
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Plank
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs and glutes tight
  • Hold for 10-20 seconds or until you can no longer maintain a flat bridge
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Cable squat1Cable squat2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, contract glutes
  • Grab the ends of the band in each hand with arms fully  extended
  • Bending at the hips and knees, lower body until thighs are parallel to the ground.
  •  DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
  • Keep weight over the middle of foot and heel, not the toes.
  • Don’t bend your elbows while squatting
  • Return to start position and repeat 12 times
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