Fitness Videos

Swimmer Exercise for a Toned Core and Booty!

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you how to perform a Swimmer Exercise. The Swimmer is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid, trapezius and tricep muscles- wow, what a list of amazing benefits for this exercise! This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.

The Swimmer is an exercise that is perfect for working the arms, upper body, back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform the beginner’s version of this movement. Once you are comfortable with the bodyweight version of this exercise, you can add dumbbells or small weight plates to increase the intensity of the movement for the upper body and arms.

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I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion. Plus, the arms get a heck of a workout as well!

How to Perform a Swimmer Exercise:

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Extend your arms straight overhead and keep your legs straight behind you on the floor.
  3. When you are ready raise both your arms and legs off of the floor as high as they will go. Rotate the arms in a wide arc towards your booty and twist your forearms so the palms turn from facing the floor to facing the ceiling.
  4. Place the back of your hands on the lowest part of your glutes (booty) as you can.
  5. Hold this position for a second or two, then return to the starting position.
  6. Repeat this motion for 15 reps and for 3 sets.

I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Fey Fitness Video Update: No Tutorial Today Due to Illness

Hello and welcome everyone to Fey Fitness. Today would normally be a fitness video for you all to enjoy, but I am very sick and just don’t have it in me to record and edit a video. I apologize for any inconvenience and promise to have a video up next week.

Until then, thank you for your patience and I look forward to interacting with you soon.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Plank Heel Lifts for a Total Body Burn

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a plank heel raise that is perfect for any fitness level. I love planks. For one, a plank is a total body exercise that really works everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

So with all that said, let’s dive into this exercise! With this workout you’re really getting a big bang for your buck. Plank exercises work the abs, glutes, chest and back muscles. So this one exercise is a great way to hit several muscle groups at once! However, by adding in the addition of the heel raise we are targeting the glutes and legs to further enhance the muscle growth to these areas- and muscle growth means lean, toned and sexy muscles!

How to Perform a Plank Heel Raise Exercise (Beginner Version):

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Come up onto your elbows and toes with your back and straight as a board. Keep the elbows directly under your shoulders and your core tight and engaged.
  3. When you are ready, bring the right leg up and towards the ceiling as far as you can and hold this position for 1-2 second.
  4. Pro Tip: The slower you bring the leg up and down the more intense the exercise becomes, and the more muscle growth you will get from this exercise.
  5. Bring the right leg back to the starting position.
  6. Now repeat this process with the left leg.
  7. Continue alternating legs for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

How to Perform a Plank Heel Raise Exercise (Advanced Version):

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Come up onto your hands and toes with your back and straight as a board. Keep the hands directly under your shoulders and your core tight and engaged.
  3. When you are ready, bring the right leg up and towards the ceiling as far as you can and hold this position for 1-2 second.
  4. Pro Tip: The slower you bring the leg up and down the more intense the exercise becomes, and the more muscle growth you will get from this exercise.
  5. Bring the right leg back to the starting position.
  6. Now repeat this process with the left leg.
  7. Continue alternating legs for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

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My recommendation is to perform this exercise along with your lower body workout routine get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!

I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

The Superman Floor Press for an Awesome Total Body Workout!

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you how to properly perform a Superman Floor Press. The original Superman is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid and trapezius muscles; and the addition of the floor press engages the arms to further round out the amazing benefits of this exercise. This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.

The Superman Floor Press is an exercise that is perfect for working the arms, upper body, back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform the beginner’s version of this movement. Once you are comfortable with the bodyweight version of this exercise, you can add dumbbells or small weight plates to increase the intensity of the movement for the upper body and arms.

I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion. Plus, the arms get a heck of a workout as well!

How to Perform a Superman Floor Press Exercise:

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Extend your arms straight overhead and keep your legs straight behind you on the floor.
  3. When you are ready raise both your arms and legs off of the floor as high as they will go. Try to keep your arms at jaw or ear height and parallel to the floor.
  4. Bring the arms backward so your hands are in line with your shoulders and your arms are still parallel to the floor. Your elbows will be in line with your back at your sides.
    1. Pro Tip: When you are ready to move beyond just bodyweight movements, start off with a 2.5 pound dumbbell or weight plate and gradually move up in weight from there.
  5. Bring the arms back to the starting position.
  6. Repeat this motion for 15 reps and for 3 sets.

I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

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My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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