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%.
Balance One leg flye on the ball1Balance One leg flye on the ball2
  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Place neck and shoulders on a fitness ball
  • bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Lift one leg off the floor and keep it parallel
  • Stabilize
  • Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement . 
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • WATCH VIDEO
Plank_leg hold
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Tighten abs and activate glutes,
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs and glutes tight
  • Raise one foot up
  • Hold for 15 seconds or until you can no longer maintain a flat bridge
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Tube butt raise1Tube butt raise2
  • Start in a four point position with your hands and knees on the ground.
  • Grab handles and place the middle of the tube on one foot 
  •  Proceed to kick your leg back and up until you reach full extension.
  • Squeeze your glute muscle while performing this movement.
  • Think about touching celling with your heel.
  •  Repeat 12  reps with each  leg.
  • WATCH VIDEO
Flye on the ball1Flye on the ball2
  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Lie on back on ball and bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Return to the starting position and repeat 12 times
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • WATCH VIDEO
Rubber bend walks1Rubber bend walks2
  • Start by placing a mini band around your ankles and standing with your feet parallel.
  •  Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
  •  Repeat this movement 15 times 
  •  Repeat with the other leg. 
  • Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise. 
  • It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.
  • WATCH VIDEO
Push ups1Push ups2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Extend legs and place feet at hip width with toes on floor.
  • Start position: Extend the elbows and raise the body off the floor. 
  • Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
  • Return to the start position by extending at the elbows and pushing the body up.
  • Just give it a try :)
  • 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
Stationary  Db Lateral Lunge1Stationary  Db Lateral Lunge2
  • Step to the side  with one foot 2-3 feet
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow  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
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg 
  • WATCH VIDEO
BB front lunge1BB front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place barbell on shoulders below the neck
  • Step forward  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
Db rows on the ball Black1Db rows on the ball Black2
  • Lie face down on a stability ball so that the ball is under your chest
  • Lift chest up but keep it on the ball
  • Holding a dumbbell in each hand, retract shoulders ,  keeping back flat
  • Pinch shoulder blades together as you row  , keeping elbows close to body.
  • Remember to pinch shoulder blades together as you row.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times
  • WATCH VIDEO