Fitness Videos

Hammy Time: Beginner Hamstring and Glute Exercise!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute burnout that you can use at the end of your lower body (leg day) routine that will work the entire back of your thigh. I call this a “Hammy Time” as a play on words from the MC Hammer song “U Can’t Touch This.” It’s a silly name, but it really sticks in my client’s minds and they always remember it.

Why Do a Hammy Time Workout?

  • The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
  • Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
  • These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
  • Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.

hi.jpg

How to Perform the Hammy Time:

  1. Find a wall and yoga mat.
  2. Fold the yoga mat up until it becomes a comfortable surface for you to place your knees on.
  3. Get on your knees on the yoga mat and back up until your feet are flat against the wall.
  4. Stand nice and straight. If it helps, you can press your hips forward slightly to ensure that you are forming a straight line between your spine, hips, and thigh bones.
  5. Press the feet firmly into the wall while tightening the muscles in your core, hamstrings and glutes.
  6. Slowly lower your body forward using your hamstrings and glutes to slow your decent and keep you in a straight line.
  7. At some point you will hit a point where the hamstrings can no longer aid you in your decent to the floor. Use your hands to catch yourself and bring you back to the starting position.
  8. Repeat this motion 10 times for 1-2 sets.

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Though you may find yourself laughing the first few times you do this for how ridiculously hard it is and how seemingly easy the instructions make it sound!

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

Advertisements
Fitness Videos

Beginner Total Ab Workout: 10-10-10 Core Routine

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise routine that will work the entire abdominal cavity. This total core workout consists of three movements, each performed for 10 reps. Because we are performing each exercise 10 times, I have named this routine the 10-10-10 Core Routine. The main areas of focus for these movements will be the lower abdominal muscles, the obliques and our upper abdominal muscles.

Why Do a 10-10-10 Total Core Workout?

  • Flutter kicks work the lower abdominis muscles, which are often overlooked in ab workouts. For women who have had children, this area can become weak after childbirth, and strengthening this area can lead to better core stability and decreased back pain.
  • Side to Side Heel Touches work the oblique muscles, which helps you twist, turn, rotate and support the movements of your abdominal cavity.
  • Standard Crunches are responsible for helping us breathe, and they protect our internal organs by creating intra-abdominal pressure.
  • A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

1.jpg

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.
    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 its own muscle strength to move, rather than on momentum, so you’ll get a better burn.
  4. Repeat this motion for 10 reps and 3 sets.

2.jpg

How to Perform a Side to Side Heel Touch:

  1. Lay on your back with your feet hips width apart and about 6-8 inches away from your bottom.
  2. Keep your arms straight and parallel to the ground, and lift the upper portion of your shoulder blade off the ground.
  3. Engage the core and bend over to the side until your left hand touches your left heel and you feel your oblique muscles engage.
  4. Return to the starting position.
  5. Repeat this movement on the right side of your body.
  6. Perform Steps 1 to 5 for 10 reps and 3 sets.

3

How to Perform a Crunch:

  1. Put on some comfortable workout clothing that will allow for core movement and lay down on your back. Place your feet flat on the ground so your knees are bent and you are comfortable in this position.
    Pro Tip: If you would like to increase the intensity of this workout, put your feet in the air with your knees bent at a 90 degree angle. This will mean that your calves are parallel to the floor.
  2. Next, place your hands lightly on either side of your head, or keep them straight alongside your body.
    Pro Tip: Try not to intertwine your fingers behind your head and pull. This can cause injuries to your neck or head
  3. Now you want to engage your abdominal muscles and press the small of your back into the floor beneath you so your spine is flat against the ground.
  4. Slowly roll your upper body forward and off the ground. Be sure to keep your abs tight and your lower back flat as you raise your chest and shoulders off the ground. This exercise does not require that you come all the way into a sitting position. In fact, you should be off the floor only about four inches, just enough for your shoulder blades to come up off the floor.
    Pro Tip: Don’t use a “bouncing” motion by relaying on your body weight to get you into the upwards or downwards motion. Keep a nice slow pace so your core is engaged the entire time.
    Pro Tip: Don’t come too far off the ground when you crunch. An exaggerated high crunch takes the tension off of your abdominis muscles and puts the intensity onto the hip flexors instead.
  5. On the way down, keep your abs engaged and slowly come down into a starting position.
    Pro Tip: The way down is the second half of your crunch, so don’t cheat yourself by relaxing too soon.
  6. Repeat for 10 reps for 3 sets.

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

 

 

Fitness Videos

Bounce Yourself to Good Health with a Plank Jack!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another advanced plank exercise called a Plank Jack. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages 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.

hi.jpg

Why Do a Plank Jack?

  • Planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
  • You are also working on your balance by being in a plank. Being able to maintain a normal plank is hard enough, but trying to incorporate a jumping jack into the mix really steps up the difficulty in terms of keeping you balanced and not toppling over. This translates to better balance and stability when you are performing daily tasks or going out into the world.
  • Jumping the legs in and out like you would during a jumping jack works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during the movement. This means your legs stay sleek and strong.

How to Perform a Plank Jack:

  1. Bust out a yoga mat or other surface that is level and won’t hurt your feet or hands.
  2. Come up onto your hands and feet with your hands directly under your shoulders.
  3. Engage your core and keep your spine is straight and your body is in a straight line from head to toes. NOTE: If you need to, tighten that booty to give some extra support to your low back while in this position.
  4. When you are ready, jump your feet outwards like you would to perform a jumping jack and land on your toes.
  5. Now jump so that your feet are back together in the starting position.
  6. Repeat this motion, 10-15 times or set a timer and perform this for 30 seconds.
  7. Continue for 2-3 sets.

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

 

 

Fitness Videos

Advanced Plank Move: Knee to Opposite Elbow

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another advanced plank exercise called a Knee to Opposite Elbow Plank. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages 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.

hi1.jpg

Why Do a Knee to Opposite Elbow Plank?

  • Planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
  • The slight twisting motion that occurs from bringing the knee to your opposite elbow also makes the oblique muscles work extra hard- which maximizes the benefit to your abdominal cavity and helps tone your mid-section.
  • You are also working on your balance by being in a plank. Being able to bring your right knee to your left elbow (and vice versa) takes some coordination and balance in order to perform this movement, so the body engages more stabilizer muscles to keep you steady during the exercise. This translates to better balance and stability when you are performing daily tasks or going out into the world.
  • Lifting the leg and bringing it to that opposite elbow works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during the movement. Also, the leg that is supporting you by keeping you off the ground is getting a great workout as well.

hi2.jpg

How to Perform a Knee to Opposite Elbow Plank:

  1. Bust out a yoga mat or other surface that is level and won’t hurt your feet or forearms.
  2. Come up onto your hands and feet with your hands directly under your shoulders.
  3. Engage your core and keep your spine is straight and your body is in a straight line from head to toes. NOTE: If you need to, tighten that booty to give some extra support to your low back while in this position.
  4. When you are ready, bring your right knee forward and across the body to touch your left elbow.
  5. Once the knee is as close to your elbow as you can get it, return to the starting position.
  6. Now you can repeat steps 1 to 6 on the other side with your left knee.
  7. Repeat steps 4 to 6, 10-15 times.
  8. Continue rotating sides for 2-3 sets.

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

logo

Fitness Videos

Total Body Workout: Side Plank Leg Raises

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another plank exercise called a Side Plank Leg Raise. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages 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.

hi1

Why Do a Side Plank Leg Raise?

  • Most side planks are performed while you are balancing on one forearm, which is a fantastic way to strengthen your shoulders, wrists, upper and forearms.
  • Side planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
  • You are also working on your balance. Being in a side plank means you are supporting the body on its side with just the forearm and feet keeping you off the ground. So the body engages more stabilizer muscles to keep you steady during the exercise.
  • A side plank works the quadratus lumborum, which is a part of your posterior abdominal wall, which helps reduce the risk of developing back pain from whatever you might be doing in your daily life.
  • Lifting the leg during at Side Plank Leg Raise works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during both the ascent and descent of the movement. Also, the leg that is supporting you by keeping you off the ground is getting a great workout as well.

 

How to Perform a Side Plank Leg Raise:

  1. Bust out a yoga mat or other surface that is level and won’t hurt your feet or forearms.
  2. Come over onto your left side with your left elbow on the ground directly under your shoulder and forearm planted firmly on the ground and your left foot planted on the ground as well.
  3. Engage your core and bring yourself up off the floor so your spine is straight and your body is in a straight line from head to toes. Your left forearm and feet will be the only things touching the ground at this point. NOTE: If you are having trouble balancing, feel free to place your right hand on the ground to help stabilize you until you are confident or strong enough to take the right hand off the ground.
  4. Without locking your knees, but keeping both legs straight, raise the right leg up into the air as high as you can.
  5. Once you raise the right leg as high as it will go, return it to the starting position on top of the left leg.
  6. Repeat steps 4 & 5 10-15 times.
  7. Now you can repeat steps 1 to 6 on the right side of your body.
  8. Continue rotating sides for 2-3 sets.

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

logo

Fitness Videos

Stationary Lunges: The Perfect Beginner Exercise!

The Stationary Lunge is the perfect exercise for a fitness novice. It works the entire lower body and can be learned in under five (5) minutes. Additionally, the core gets a nice workout from keeping your upper body nice and straight during the descent in the lunge motion.

11.jpg

Why Do a Stationary Lunge?

  • A Stationary Lunge is a low-impact lower body exercise. Meaning that when you perform this exercise with good form there is little pressure exerted on your knee joints.
  • It works the entire lower body. By lowering and raising your body through the motions of the Stationary Lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
  • Stationary Lunges work your balance and stability. When lowering and raising yourself in a Stationary Lunge your back leg has to balance on the ball of your foot and the front leg balances on the heel of the foot, this causes the body to engage stabilizer muscles and balance itself while in a position that might be new to you. Thus, your overall balance and stability will increase and lead to better mobility in your everyday life outside of the gym.
  • As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can perform this exercise even if you live with Atrial Fibrillation.

2-e1526443041213.jpg

How to Perform a Stationary Lunge:

  1. Stand tall on a yoga mat or other surface that is level and won’t hurt your feet.
  2. Step backwards into a wide stance with one leg in front of your body and the other leg behind you. NOTE: Always keep both feet pointed forwards throughout the exercise.
  3. With the leg in front of you, keep the weight of your body on the heel of that foot. For the leg extended behind you, keep the weight of your body on the ball of that foot.
  4. Keep both sides of the hip pointed forward and in line with the rest of your body.
  5. Tighten the core to keep your upper body nice and straight throughout the exercise. Keep your chest up and look straight ahead.
  6. Engage the quad of your rear leg to lower yourself down until your front knee is bent at a 90 degree angle.
  7. Now engage the front quad and push through the heel of your front foot to bring your body up and back to the starting position.
  8. It’s that easy! Now repeat this motion in the same position for 10-15 reps, then switch the positions of your legs and repeat steps 1-7 on the other side.

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

logo

Fitness Videos

Plank Elevators: An Advanced Core and Leg Workout!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an advanced plank exercise that I call a Plank Elevator. This exercise is perfect for someone who is at a more advanced fitness level and is looking to mix up their core and lower body workout routine.

elevator-clipart-elevator-clipart-1.jpg

I love planks for three main reasons. For one, a plank is a total body exercise that engages 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.

hello.jpg

So with all that said, let’s dive into this exercise! With this workout you’re really targeting the core muscles to take your core workout up a notch. Generally, 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!) And in order to really focus on the core we are going to add the elevator portion of this exercise to make those abs really work while moving the legs.

How to Perform a Plank Elevator (also known as a Plank Knee-to-Elbow Drop):

  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 and arms directly under your shoulders, and your core tight and engaged.
  3. When you are ready, engage your core and bring your right knee to touch your right elbow.
  4. Now lower the right knee down along your right arm to your wrist.
  5. Raise the knee back up to the elbow.
  6. Return the right knee to the starting position.
  7. Now repeat this process on the left side.
  8. Continue alternating sides 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.

My recommendation is to perform this exercise along with your regular core workout routine to 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!

As with all planks, I enjoy 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