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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Fitness Videos

Flutter Kicks for Sexy Abs and Legs!

Hello and welcome everyone to another episode of Fey Fitness! Today I am showing you how to work both your core and leg muscles with one easy exercise.

This exercise is perfect for the beginner or those of us with heart conditions because it works the entire core without getting our heart rate too high. Plus, this exercise doesn’t require any additional weights to perform. The weight of your legs provides the resistance that your muscles will need to overcome in order to lift them off the ground and keep them in motion. The hip flexors are worked as the legs are lifted up off the ground, and then worked again as they are being lowered. The legs get a great workout from being tensed and kept straight throughout the exercise.

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How to Perform a Flutter Kick:

  1. Lie down on a yoga mat or soft carpet with your back flat and your legs straight.
  2. You can put your hands under your glutes with your palms down, or on the ground at your sides. Just do whatever feels the most natural and comfortable, because this will be your starting position.
  3. To perform this move, keep your legs extended and straight as you raise your legs up off the floor. Bring the right leg higher than the left, then as the right leg lowers raise the left leg to that same height.
    1. Pro Tip: To increase the intensity of the workout, remember to keep the legs moving in a slow and fluid motion. Slower movements force the body to rely on it’s own muscle strength to move, rather than on momentum, so you’ll get a better burn.
  4. Repeat this motion for 15 reps and 3 sets.

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

Channel Your Inner Superhero for a Better Back and Booty with Superman Exercises!

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you all how to properly perform a Superman pose. The Superman is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid and trapezius muscles. 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.

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The Superman is an exercise that is perfect for working the back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform this movement. 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.

How to Perform a Superman 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. Hold this position for as long as you can. Generally, people hold this exercise for 30-60 seconds at a time and repeat the exercise for 3 sets.

I love this exercise for the great benefits it brings to my 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

Laying Leg Raises for Strong Core and Hip Muscles!

Hello and welcome everyone to another episode of Fey Fitness! Today I am showing you how to work both your core and hip flexors with one easy exercise.

This exercise is perfect for the beginner or those of us with heart conditions because it works the entire core without getting our heart rate too high. Plus, this exercise doesn’t require any additional weights to perform. The weight of your legs provides resistance that your muscles will need to overcome in order to lift them off the ground. The hip flexors are worked as the legs are lifted up off the ground, and then worked again as they are being lowered. To add intensity to this workout, once the legs are raised and at a 90 degree angle to your hips, use your core to pulse the hips up off the ground.

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How to Perform a Laying Leg Raise:

  1. Lie down on a yoga mat or soft carpet with your back flat and your legs straight.
  2. You can put your hands under your glutes with your palms down, or on the ground at your sides. Just do whatever feels the most natural and comfortable, because this will be your starting position.
  3. To perform this move, keep your legs extended and straight as you raise your legs up off the floor until they make a 90-degree angle with the floor and your hips.
    1. Pro Tip: To increase the intensity of the move, tighten your abs and lift your hips up off the ground while keeping your legs straight. Then return your hips to the ground.
  4. Finally, slowly lower your legs back down into the starting position.
  5. Repeat this motion for 15 reps and 3 sets.

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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

Spice Up Your Lower Body Exercise Routine With Monster Walks!

Monster walks are a fun way to mix up your lower body workout routine and active the hip and glute muscles. This exercise is primarily used in sports medicine as a rehab exercise, but I find it very useful to use with my clients who have desk jobs. For those who sit for long hours at a time, the hip muscles can become stiff and tight. This makes it harder to perform certain exercises and decreases the range of motion and functionality of the hip joints.

Monster Walks are great because they not only work the hip extensors and abductors, but because of the important role this exercise can play increasing the stability and function of the entire kinetic chain.

There are several variations of the monster walk, and today I will talk about the two most basic. Banded and un-banded Monster Walks.

How To Perform a Monster Walk:

  1. Come into a low squat position with feet shoulder width (or wider) apart. Keep your chest up and your booty low.
  2. Step to the side with your left foot as far as you can while keeping the booty as low as possible.
  3. Bring the right foot to the left to keep the feet shoulder width apart.
  4. Continue walking in this manner for two to five steps, then repeat the motion in the other direction.
  5. Perform these walks for 8-15 reps and 3 sets.

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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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