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%.
Skorpio on the disk1Skorpio on the disk2
  • Get into a pushup position with your feet on a disc .
  • Tighten abs and activate glutes, keeping lower back in neutral position 
  • Raise your right knee towards your right shoulder and return to starting
  • Maintain a flat back and do not allow your hips to sag toward the ground . Don't round your back either
  • Make sure you do not feel pain in lower back
  • Repeat 12 times with each side
One  srtraight Arm Upright Pull1One  srtraight Arm Upright 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
  • Pull one  hands 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
Front Db squat - twist1Front Db 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.
  • 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
dm Side squat from the bench- one arm1dm Side squat from the bench- one arm2
  • Stand  on a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift right  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbell with left hand  and place it in front of your chest with elbow lightly bent
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
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
Elevated push up on the ball1Elevated push up on the ball2
  • Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
  •  Lower your body (legs, hips, trunk, and head).
  •  Return to the start position by extending at the elbows and pushing the body up. 
  • Remember to keep the head and trunk stabilized in a neutral position by contracting your abs .
  • Repeat 12 reps .

Bb bent over row1Bb bent over row2

  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp barbell with reverse grip  and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
Crunch on the disk_arms up1Crunch on the disk_arms up2
  • Center  part of your back under the  belly button on top of   the disc.
  • 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
Db bench lunge1Db bench lunge2
  • Put one foot on a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to your sides
  • Tighten abs, activate glutes
  • Step backward with one foot 2-3 feet  with one leg , keeping knee directly over the toes  lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push through front heel and stand upright,
  • Repeat  12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
DB Pull over on the ball Black1DB 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 body until it is positioned on mid- to upper- back region (you may rest head on ball)
  • Raise hips to create a “table top” position parallel to floor
  • Place dumbbell on chest with handle perpendicular to chest and grasp dumbbell as shown
  • Start position: extend elbows and raise dumbbell above head, even with the eye-line
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position and 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.