Fitness Videos

Work That Core With The Knees-to-Elbow Exercise!

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform the knee-to-elbow core exercise. This exercise is perfect for those of us with atrial fibrillation because it works the core without spiking our heart rate. (NOTE: This exercise can be performed by anyone. Even if you do not have a heart condition you can still benefit from adding this exercise to your core workouts or to your dynamic warmups.)

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How To Perform This Exercise:

  1. Stand tall with your feet hip-width apart.
  2. Place your hands behind your ears or interlace your hands behind your head.
  3. Tighten your core.
  4. Bend forward while bringing your left knee up and in front of your body while twisting to bring your right elbow over and down to meet the raised knee.
  5. Hold this position for a second or two with your core tight.
  6. Return to the starting position and repeat on the other side.
  7. Perform 15 reps for 3 sets as a part of your core workout.

Pro Tip: Set a good pace for this exercise. If you have atrial fibrillation you don’t want to be too speedy and spike your heart rate too quickly. Go at a pace that is right for you. However, if you do not have a heart condition, you can really crank these out and get your heart rate up while working your core.

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

Reverse Wide Grip Bent Over Barbell Row for Instagram Worthy Back Muscles!

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform a reverse wide grip bent over barbell row. I love row exercises. There are oodles of variations you can do to achieve a ton of different outcomes, all dependent on your fitness goals. For example, seated rows or bent over barbell rows are amazing for your back and getting those sexy V-shaped muscles we see on professional bodybuilders. But it’s more than just looks, rows can help strengthen the erector spinae to help keep your spine strong and healthy- which reduces your chances of getting injured while working out or playing a sport.

Some of the main varieties of rows are:

  • Seated
  • Bent Over
  • Yates
  • Pendlay

And some common grips are:

  • Narrow
  • Wide
  • Reverse Narrow
  • Reverse Wide

As you can imagine, changing the stance or grip will affect which muscle groups become the main focus of the exercise. So today we are going to look at the reverse wide grip bent over barbell row. Whew! That was a mouthful to say.

I love the wide grip bent over barbell row because it allows me to hit a lot of different back muscles at once. The muscles you will be working out are: the latissimus dorsi (the middle portion), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae.

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What Grip Should You Use For Rows?

Unfortunately, as you’ve heard before with other health and fitness questions, it depends on your goals. The grip you use, and the width of that grip, will determine whch sections of muscles will be the focus of your exercise. If your goal is to have a broad, wide back that is very well defined, then I recommend narrow grip rows. However, if your focus is a healthy spine and good posture, then wide grip rows would be the way to go.

Or, you can be an all-star and do both! There’s nothing saying you can’t do narrow grip rows one day, then wide grips row on your next back training day. But remember, the amount of total weight you will be able to move could be less when you are doing wide-grip versus with a narrow grip, so don’t let that discourage you.

Next let’s talk about what I call “normal” grip versus reverse grip rows. A “normal” grip is when the exterior of your hand faces outward, and your palms are facing your body. This is the most common type of grip you will see at your local gym, or if you Google this term. Generally speaking, when we talk about the muscles used with this type of grip we are looking at the latissimus dorsi (the outer portion), the middle and upper trapezius muscles and the erector spinae. All of which are great muscles to work for a strong and defined back.

Now let’s look at the reverse grip. This grip has the palms facing outward with the exterior of the hand facing in the direction of your body. The muscles that are generally being worked here are the latissimus dorsi (note that it is the middle portion now being worked), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae. See how we are working different portions of the same muscles? This is why you can do rows one way for one workout, then vary the grip and get a completely different outcome from another workout.

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Reverse-Grip Bent Over Barbell Row

Muscles Used: latissimus dorsi (middle portion), rhomboids, lower trapezius, biceps brachii, erector spinae

  1. Stand with your feet hip-width apart.
  2. Bend the knees and settle into a squat position.
  3. Pick up the barbell with your hands shoulder-width, or wider, apart in an underhand grip (where your palms face outward).
  4. Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
  5. Pull the barbell toward your sternum by raising the elbows up and back. Squeeze your shoulder blades together behind you as the weight is raised.
  6. When the barbell touches your sternum, pause for a second or two before you slowly lower the barbell back to the starting position. When you return to the starting position be sure to not lock your elbows.

Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.

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Wide-Grip Barbell Row

Muscles Used: latissimus dorsi (outer portion), middle and upper trapezius, erector spinae

  1. Stand with your feet hip-width apart.
  2. Bend the knees and settle into a squat position.
  3. Pick up the barbell with your hands shoulder-width, or wider, apart in an overhand grip (where your palms face your body and the back of your hands face outward).
  4. Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
  5. Pull the barbell toward your sternum/upper abdominal cavity by raising your elbows upward and back. Be sure to squeeze your shoulder blades together as you raise the bar up.
  6. When the barbell touches your sternum/upper abdominal cavity, pause a second or two and squeeze your upper back muscles.
  7. Now, slowly return the barbell to the starting position with arms fully extended, but make sure your elbows are not locked.

Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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

Single Arm Isolated Cable Presses for a Sexy Upper Body

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform a Single Arm Isolated Cable Press. This exercise is a great overall upper body workout for people with Atrial Fibrillation, as well as a good addition to a push/pull day for everyone else. First I will show you how to perform this exercise without any weight, then cut to a video I took in the gym of the exercise being demonstrated on the cable machine.

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What Muscles Are Used?

Single Arm Isolated Cable Presses work the chest, shoulders, triceps and abs. Additionally, if your lunge stance is deep enough, you can even work your hamstrings and quadriceps as well.

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How To Perform This Exercise:

  1. Grab the weight on the machine and take two large steps out and away from the cable station so your body is under constant stress from the weight.
  2. Start off in a lunge with your right leg forward.
  3. Keep your upper back straight, but maintain a nice curve in your lower back (lumbar area).
  4. Bring both of your arms up to shoulder height and parallel to the ground while holding the weight in your right hand. Keep both elbows bent at a 90 degree angle.
  5. On the exhale extend your right arm forward while clasping the weight.
  6. As you inhale keep the muscles of your arm and core engaged as you slowly bring the weight back to the starting position.
  7. Repeat on the other side.
  8. Perform 15 reps for 3 sets as a part of your upper body workout.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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

Clasp Those Hands For Better Abs!

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will show you how to perform a Clasped Hands Side Bends. This exercise is a great core workout for people with Atrial Fibrillation, and a good addition to a dynamic warmup for everyone else. I’ll even show you how to increase the intensity of this workout if you’d like to incorporate it into your regular core routine.

What Muscles Are Used?

Clasped Hands Side Bends work both the internal and external obliques, and the secondary muscles used are the muscles surrounding the spine, as well as the rectus abdominis.

How To Perform This Exercise:

  1. Stand tall in a relaxed state with your feet shoulder width apart.
  2. Bring your hands over your head and clasp your hands together.
  3. Turn your clasped hands so that your palms are now facing the ceiling, but keep your biceps near your ear.
  4. Pro Tip: To increase the intensity of this workout, hold a dumbbell, medicine ball, or kettle bell above your head, instead of clasping your hands together. Still keep your arms as straight as possible and your biceps near your ear.
  5. Engage your core and slowly bend to one side as far as you can go without moving your hips.
  6. Hold this position for a count of five (5).
  7. Keeping the core tight, slowly return to center.
  8. Repeat on the other side.
  9. Perform 15 reps for 3 sets as a workout, and 10 reps as a part of your dynamic warmup.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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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P.S. Starting November 17th through November 27th, I will be traveling out of the country and not have access to a regular internet connection. This means that I will miss the next two Sundays of Cooking with Fey videos. For this I am very sorry, but I’ve been planning this trip for the last 13 months and want to be sure it’s as fun as I imagined it would be. But not to worry, I will return with a new Cooking with Fey video on December 3rd! So stay tuned and thank you for your patience.

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Fitness Videos · Uncategorized

Twist That Trunk! Trunk Rotations for Better Abs and Low Back.

Hello and welcome everyone to another episode of Fey Fitness. In today’s video I demonstrate the standing trunk rotation exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is excellent for people who have had prior back injuries that flare up from time to time- as it stretches the muscles in the abs and low back. And if you live with AFib, like I do, then this exercise is great because it does not cause your heart rate to spike like a sit up or crunch might. A standing trunk rotation is low enough in intensity to keep your heart happy, but still intense enough to give your core and low back a workout.

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To perform a standing trunk rotation at home, just follow these simple steps:

  1. Stand straight and tall with your shoulders back. You can place your hands on your hips if it helps you keep your hips still while performing this move.
  2. Keeping your hips as still as possible, start bending forward with your core engaged until your back is parallel to the floor, or you can not bend forward any more.
  3. With your core engaged, rotate your spine to the left as far as you can go.
  4. Hold this position for two (2) seconds.
  5. Now, continue rotating your spine backwards as far as you can go and hold for a count of two.
  6. Continue rotating until you are now bending as far right as possible. Hold for a count of two seconds.
  7. Finish off by rotating forward into your original starting position.
  8. Now repeat this on the other side.
  9. For low back pain relief, perform five (5) rotations per side. If you are using this as a part of your core workout, perform a total of 10-15 reps for 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

Fitness Videos

Side Bend Your Way to a Better Back!

Hello and welcome everyone to another episode of Fey Fitness. Today’s exercise video showcases the Side Bend exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is perfect for people like me who have been moving furniture and heavy boxes because it stretches the spine and oblique muscles. This stress can help the body move back into alignment, or at least close enough in alignment until you can see your chiropractor again!

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If you live with AFib, also like me, then this exercise is perfect because it does not cause your heart rate to spike like a sit up or crunch might. It is low intensity enough to keep your heart happy, but strong enough to still give your core a workout.

A Side Bend is an easy exercise that encompasses a few simple steps:

  1. Stand straight and tall with your shoulders back.
  2. Raise your right arm above your head so your bicep is closest to your right ear.
  3. Keep your left arm relaxed by your side.
  4. Now, bend your upper body to the left so your left arm slides down along your left thigh and keep your right arm straight with the bicep staying by your ear.
    1. Pro Tip 1: If you are doing this for a bad back, hold this position until you feel your oblique muscles or your lower back start to relax. Then repeat on the other side. Continue switching and holding this position on your left and right side until you start to feel low back relief (generally in about 3-5 reps).
    2. Pro Tip 2: If you have atrial fibrillation and are doing this as a part of your core workout, keep your core muscles tight as you lean to the left. Then, as you return to center, tighten your muscles as much as you can to really work the core as much as possible.
  5. Next, return to center and repeat this motion on the other side with your left arm by your left ear and your right arm along your thigh.
  6. Repeat this as a core exercise 15 times for 3 sets, and 3-5 times as a low back stretch.

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

Bow Wow! Bird Dog Your Way to Better Abs.

Hello and welcome to another episode of Fey Fitness!

Today’s exercise is atrial fibrillation approved because it will work your core and low back without spiking your heart rate to unsafe levels. What could be this mystery exercise you ask? Why, the bird dog, of course!

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The Bird Dog exercise is a simple and fun exercise that focuses on the core, low back and overall balance. Give this exercise a whirl the next time you are at the gym, or during commercial breaks of your favorite show at home, and experience the benefits of this easy move.

I love this exercise because it improves core and low back strength, increases stability and can be done virtually anywhere! Additionally, this exercise is great for AFib clients because it gives a great workout without them having to worry about their heart rate getting too high, so it can be performed by a wide variety of clients with varying degrees of AFib severity.

  1. Start off by putting on some comfy workout clothes and grabbing your yoga mat.
  2. Get on all fours with your hands directly under your shoulders and your knees straight under your hips. Keep your back nice and curved while your core stayed nice and tight.
  3. To perform this move bring your right arm straight out in front of you (parallel to the floor) while you extend your left leg (which will also be parallel to the floor). Hold this position for 2 seconds.

    Pro Tip: Try to keep your hips parallel to the floor. I see a lot of newbies twist their hips to the side as they bring their leg up. If you are near a mirror when performing this exercise for the first time, just glance over and make sure your hips are in proper alignment to build the correct muscle memory.

  4. Next, return the right arm and left leg to the starting position and repeat the move with the left arm and right leg. Hold for 2 seconds then return to the starting position.
  5. Repeat these motions 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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