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

Lateral raise DB1Lateral raise DB2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbell with an overhand grip (palms down). Arms should hang down at sides with elbows slightly bent.
  • Raise dumbbells to side of body at shoulder height.
  • Keep elbows only slightly bent with pumps pointing down throughout movement
  • Return to start position
  • Keep upper body stable and abdominals tight throughout exercise    by drawing stomach in toward spine.
  • Think about raising elbows not hands.
  • Don’t bent wrists
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO
Bb Disk reverse lunge1Bb Disk reverse lunge2
  • 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
  • Place your back foot on a dick 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
One arm rotation on the ball1One arm rotation on the ball2
  • Lie on on the ball , side opposite of working arm.
  • Start position: Grasp dumbbell and  raise  elbow at shoulder level
  • Flex elbow  at 90° . Forearm should be  parallel to the  floor.
  • Rotate arm outward keeping elbow at 90°.
  • Return to start position.
  • Repeat 12 times with each side
  • WATCH VIDEO

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
  • WATCH VIDEO
Lateral high db side step up1Lateral high db side step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  •  Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • 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 lifting opposite leg laterally , contracting your buttocks
  • 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
One arm one leg dead lift2One arm one leg dead lift2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab dumbbell with  right arm fully extended
  • Raise right foot off the ground
  • In controlled manner, bend from the hip joint (by pushing the hips back ) only    slightly bending the knees, unlike when squatting  and low  your torso above parallel to the floor
  • The arm should remain straight. Push with heel return to starting position.
  •  Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment -
  • Do not let front knee extend     past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up.
  • Hold your breath as you lower and exhale as you complete the movement.
  • Repeat 12 with each side
  • WATCH VIDEO
Front-back db raise1Front-back db raise2Front-back db raise3
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbells  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 creating letter V
  • Slowly Return to the starting position moving your shoulder blades and bring dumbbells back and up until parallel with the floor, pinching shoulder blades together
  • Repeat 12 times
  •  WATCH VIDEO
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.
  • WATCH VIDEO

Balance on the ball

Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.
Hold for 15-40seconds

WATCH VIDEO
One arm Db row1One arm 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 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 dumbbell to your side, pinching shoulder blade in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat for 12 times with both sides
  • WATCH VIDEO
One arm one leg shoulder press1One arm one leg shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Bend knee and lift right leg until thigh is parallel to floor
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbow at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
  • Return to starting position and repeat 12 times with each side
  • Keep your balance with your torso not your foot
  • WATCH VIDEO