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

Reverse grip front raise1Reverse grip front raise2
  •  Step onto tubing with  knees slightly bent.
  •  Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  •  Raise handles to front of body to shoulder eyes height  keeping elbows only slightly bent.
  •  Return to start position.
  •  Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
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One leg high twist1One leg high twist2
  • Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders. 
  • Tighten abs, activate glutes
  • Once you have maintained your balance then slowly raise the foot  off the floor
  • Now rotate your trunk back and forth brining the dumbell out and up  in front of your face  and keeping one leg off the floor.
  • Remember to rotate shoulders  and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Continue for 12 times and  repeat with the other leg
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Split  Db Squat on the disk1Split  Db Squat on the disk2
  • Stand with one foot on the disc
  • Step backward with one foot 2-3 feet
  • Place barbell on your shoulders
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • 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 
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Prone leg raise1Prone leg raise2
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks and lift  legs  off the floor
  • Keep your knee locked and raise your legs from the hips.
  • Keep arms straight and near your ears and palms on the floor
  • Hold briefly and slowly return to starting position. 
  • Slowly return body to the floor , keeping chin tucked.
  • Don’t arch back
  • You should only raise a couple of inches.
  • Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
  • Repeat 15 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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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
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Dead lift-row combo1Dead lift-row combo2Dead lift-row combo3
  • Start by holding bar in front of you
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel 
  • Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 
  • Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
  • Return to the starting position and repeat 12 times 
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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
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DB twist1DB twist2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
  • WATCH VIDEO
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
Cobra1Cobra2
  • Lie on stomach with arms to the sides, palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • .Slowly raise your shoulders up off the ground by contracting your low back.
  • Lift chest off floor; hold for two seconds
  • Slowly return body to the floor , keeping chin tucked.
  • Don’t arch back
  • Repeat 12 times 
  • WATCH VIDEO