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

  • Your workout should last no longer than 45 minutes!
  • Rest 30-60 seconds between sets.
  • Complete all the sets for a particular exercise before moving to another. The pace for lifting should be 1-2-3-1:  take three counts to lower the weight and one count to raise it.  All exercises should be performed in this way.
  • Choose a weight you can only lift 12x. You don't need to go to complete failure, but make sure you're challenging your body. A good rule of thumb is to choose a weight where the last two reps are done mostly by will power . If you feel you could do more  increase weight by 3-5%  upper body) or 8-10% (lower body).
  • If you wish, you may add 15-20 min of cardio after the workout, keeping your heart rate  at 65%-75%.
Sumo Dms Squat1Sumo Dms Squat2
  • Stand with wide stand  and hips in neutral position, knees slightly bent
  • Hold dumbbells in front 
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  • Keep weight over the middle of foot and heel, not the toes, and do not allow knees 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 knees stay over the feet.
  • Repeat 12 times
  • WATCH VIDEO
Db cross lunge1Db cross lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • dumbbells in each hand and to your sides
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step forward  with one foot 2-3 feet placing back leg in line with front leg (cross step)
  • 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
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 
  • WATCH VIDEO
Bb Cross lunge1Bb Cross 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
  • Step forward  with one foot 2-3 feet placing back leg in line with front leg (cross step)
  • 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

Straight arms Db raise1Straight arms Db raise2
  • Grasp dumbbells
  • 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 12 times
  • 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
bb step up on the bench1bb step up on the bench2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • 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
Crunch on the ball_arms up1Crunch on the ball_arms up2
  • 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 above your head
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • 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 .
  • WATCH VIDEO
Overhead db squat1Overhead db squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place dumbbells above the head.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes.
  • Stabilize
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the middle of feet and heesl, not the toes, and do not allow knees 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 knees stay over the feet.
  • Repeat 12 times
  • WATCH VIDEO
Extention onthe ball1Extention onthe ball2
  • Lie face down on a stability ball  with the ball positioned under your hips and your feet on the floor
  • Cross arms
  • Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
  • Return to the starting position and repeat
  •  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 12 times
  •  WATCH VIDEO