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

Side lateral raise on the ball pulm up1Side lateral raise on the ball pulm up2
  • Lie on on the ball , side opposite of working arm.
  • Start position: Grasp dumbbell  with reverse grip ( palm up) and flex elbow keeping elbow in at side, 
  • Face your palm out away from your body and slowly raise your arm up at a 45 degree angle
  • Keep elbow bent
  •  Return to the starting position following the same motion and repeat for 12 repetitions. 
  •  Repeat with the other arm
Curl on the ball1Curl on the ball2
  • Lie face down with chest on the ball.
  • Take your hands and walk forward allowing the ball to roll under your body until part of your legs between knees and feet,  are supported by the ball .
  • Closer to the feet - harder an exercise
  • Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
  • Tighten abs, activate glute
  • Once your body is stabilized in this plank position slowly drive your knees in towards your chest bringing the ball with you.
  • Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
  • Repeat 12 -15 reps
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks .
  • Simultaneously raise your chest and legs  off the floor
  • Keep your knee locked and raise your legs from the hips.
  • Keep arms straight and near your ears.
  • 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

Arm swing on the ball Black1Arm swing on the ball Black2

  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • Place  a dumbbell in each hand above your chest.
  • Simultaneously shift one hand towards your legs and the other hand above your head. 
  • Keep you butt and abs tight. 
  • Repeat this movement the opposite direction for 16 times
Tube shoulder raise1Tube shoulder raise2
  • Step onto tubing with  knees slightly bent.
  • Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
  • Raise handles to side of body at shoulder height keeping elbows only slightly bent.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Think about raising elbows not hands.
  • Return to start position and repeat 12 times
Bb one leg squat on the bench1Bb one leg squat on the bench2
  • 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
  • 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
  • Lower body by flexing at the hips and knee, as though sitting on chair
  • Squat until barely touching the chair.
  • Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight. 
  • Keep weight over the heel, not the toes, and do not allow knee to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  • Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knee stay over the feet.
  • Repeat 12 times with each leg
Bent over cabel row revers grip1Bent over cabel row revers grip2
  • 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 palms up
  • bend at the waist until chest is at a 45-degree angle to the ground
  • Stabilize
  • Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching  shoulder blades together
  • Return to starting position and repeat 12 times
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
Balance db step up1Balance db step up2
  • Stand in front of 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 up onto box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • 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.
Reverse crunch1Reverse crunch2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Pelvic goes to the ribcage.
  • Use "tight pants" technique.
  • Exhale while raising legs and inhale while lowing
  • Return to starting position and repeat.
  • Make sure not to arch back as you lower or raise legs.
  • Repeat 15 times 
Tube shoulder press1Tube shoulder press2
  • Start by placing both feet on the band and hold each end in both hands at shoulder level.
  • Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
  •  Return to the starting position and repeat for 12 repetitions.
  • Keep your abdominals tight throughout the movement and avoid arching your low back.