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

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
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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
  • 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
Reverse crunch_med.ball1Reverse crunch_med.ball2
  • Start by lying on back with hands to your sides on the floor
  • Place medicine ball between you knees
  • Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping  back firmly on floor
  • Pelvic goes to the ribcage
  • Exhale while raising legs and inhale while lowing
  • Make sure not to arch back as you lower or raise legs. Remember  no pain in the low back
  • Don’t swing legs
  • Return to starting position and repeat 15 times
  • WATCH VIDEO
Db Balance front lunge1Db Balance 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
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • 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
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 
  • 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
Incline Db press on the ball1Incline Db press on the ball2
  • Lie on the ball so that the ball is under your upper back. 
  • Drop your hips so that they are only a couple of inches off the floor.
  • Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling. 
  •  Remember to keep your hands directly above your elbows during the press phase. 
  • The dumbells should end up directly above your chest. 
  •  Return to the starting position and repeat 12 times
  • WATCH VIDEO
Medicine Ball Balance reverse Lunge1Medicine Ball Balance reverse Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  •  Step backward 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
Press on the Disk1Press on the Disk2
  • Place neck and shoulders on a dick
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times 
  • WATCH VIDEO
One arm one leg press1One arm one leg press2
  • Sit on fitness ball in upright position with feet shoulder width apart and knees slightly bent
  • Raise one leg up off the floor and maintain your balance
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbows 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