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

Seated Shoulders Row low pulley1Seated Shoulders Row low pulley2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow out and up to body and hand towards your your chin by  moving  shoulders
  • Return to starting position
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  • WATCH VIDEO
One arm Straight bent over Pull1One arm Straight bent over Pull2
  • Anchor tubing around leg of sturdy couch or chair at around belly button or chest level.
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully  extended  and bend at the waist until chest is at a 45-degree angle to the ground
  •  Pull one  hand back and up  towards your spine  remembering to keep your arms straight, using your shoulder blade
  • Return to starting position
  • Repeat for 12 times with each side
  • WATCH VIDEO
Overhead bb balance front lunge1Overhead bb balance front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell above your head
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • 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
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
Disk db dead lift1Disk db dead lift2
  • Grasp the dumbbells by positioning hands slightly wider than shoulder width grip
  • Stand up on the disk
  • Bend the knees slightly, shins vertical, hips back and back straight
  • 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 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.
  • Use a mirror to insure correct technique
  • Repeat 12 times
  • WATCH VIDEO
 Side db step up1Side db 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
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step up onto the box with left  leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg 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.
  • WATCH VIDEO
Kneeling Ball Push up1Kneeling Ball Push up2
  • Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 
  • Keep your neck , spine and butt in line . Don't arch back
  • Keeping your body straight throughout the movement
  • Repeat for 10-12 times 
  • WATCH VIDEO
Cable  front raise1Cable  front raise2
  • Anchor tubing around leg of sturdy couch or chair ( you can use cable machine instead at low  pulley)
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes, weight on the heels
  • Grab the end of the tube with both  hand with arms fully  extended
  • Keeping arm straight ,raise them above your head.
  •  Return to the starting position and repeat 12 times
  • WATCH VIDEO
One arm balance reverse lunge1One arm balance reverse lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp dumbbells
  • Position one dumbbell at ear level with overhand grip (palm   facing forward) and elbows  forming 90°bent
  •  Chest out, shoulders back and head straight forward
  • Tighten abs, contract 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 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
High db step up1High db step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • 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 onto the box with one leg , 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.
  • WATCH VIDEO
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.
  • WATCH VIDEO