Ageless Health & Fitness Center

My friends laughed at me when they heard I was doing this to prepare for our reunion in 3 weeks, the look on their faces were priceless after seeing me again

"They COULDN'T Believe It Was Even Possible" "At first they didn't listen to me when I told them about this, but now they can't stop asking me how"

I am very happy that I read about this and I've been following this method for 4 weeks now, suddenly all of my friends can't stop asking me for the recipe, they can't stop thanking me after

All Natural Recipe For The Ideal Shape "I've been drinking this for almost 3 weeks now and I can't help but smile seeing how fast the effects are"

Chest Workout

Exercise Ball Crunch

1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).

2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.

3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.

4. As you inhale, go back to the starting position.

5. Repeat for the recommended amount of repetitions.

Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue I recommend having a spotter next to you and also placing each of your feet under a 100-lb dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia.

Variations: You can perform this exercise with a low pulley behind you with a rope attached on its end. In this manner you can go ahead and add resistance easier. For this variation, you will need to hold on to the sides of the rope throughout the movement. I like to bring my arms forward to the point that the upper arms are almost parallel to my torso and the lower arms are facing back holding the rope.

Lying Face Down Plate Neck Resistance

1. Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.

2. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.

3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.

4. Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

Body weight Reverse Lunge

1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
4. This movement can be done completely on one side before switching, or can be performed in an alternating fashion

Back,Abs, Butt & Legs Workout

Cardio Workouts