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

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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Shoulder press1Shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Position dumbbells at ear level with an overhand grip, palms  facing forward, keeping elbows bent at a 90 degree angle
  •  Press the dumbbels up above your head 
  • Return to the starting position ,repeat 12  times 
  •  Keep your feet planted and stationary the entire time.
  • WATCH VIDEO
reverse flye on the ball1reverse flye 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 (palms facing each other) and rest DB’s on floor directly under shoulders.
  • With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Return to start position and repeat 12 times
  • WATCH VIDEO

Db step up leg back1Db step up leg back2

  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to you 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  back and up , contracting your buttocks
  • 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
Db squat - twist1Db squat - 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 knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
  • WATCH VIDEO
Db Balance lateral Lunge1Db Balance 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
  • 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 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.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
BB straight arm raise1BB straight arm raise2
  • Grasp the barbell by positioning hands with shoulder width
  • 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 for 12 times  
  • WATCH VIDEO
Russian twist legs up1Russian twist legs up2
  • Sit on your butt draw in abs toward your spine, exhale, and raise  your feet off of the ground. 
  • Holding a medicine ball rotate your shoulders side to side
  • Touch the medicine ball to the ground.
  • Use ” tight pants ” technique
  • Make sure you do not feel pain in lower back
  • Repeat 12-20 times
  • WATCH VIDEO
Crunch1Crunch2
  • Lie flat on back with feet flat on the ground
  • Cross arms across chest
  • 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
  • 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 . 
  •  WATCH VIDEO
Db step lunge from the bench1Db step lunge from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step down  with one foot  and lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
DB Press on the ball1DB Press on the ball2
  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • 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