Fitness Videos

Leg Day Challenge: The Baby Deer

Hello and welcome everyone to another edition of Fey Fitness! Today I have a challenge for you all! The Baby Deer is a leg day burnout that I’ve been having my clients perform recently, and they’ve really loved it. So I thought I would extend the offer to you all to perform this lower body challenge as well to see how you liked it.

Why is it called a Baby Deer? Because after you complete this challenge your legs will be so tired that you will walk like a baby deer learning how to walk for the first time! It’s a challenge that sounds so simple, yet is killer for the legs.

Why do a Wall Squat? Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat.

However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation. Further, this move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

Moreover, squat holds are an isometric exercise where the leg muscles are activated and working hard- but you never have to move a muscle! This means you can still get good gains from this movement, without bending the knee and aggravating old knee injuries. Simply come down into a normal squat and hold this position for as long as you can. It’s really that easy to work your muscles!

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Baby Deer Challenge?
• Wall Squats and Squat Holds strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
• When you perform these two exercises you build lower body muscles, and help your muscles work more efficiently, by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

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How to Perform a Baby Deer:
1. Begin by performing 60 Wall Squats.
2. Then immediately come into a low squat and hold this position for between 1-3 minutes. Start off with 1 minute for beginners and increase your time in the squat position according to your level of physical fitness.
3. And you’re done! Now try walking! 🙂

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 my youtube channel 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

Wall Squats: Body Weight Exercise for Knee Injuries

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise called a Wall Squat. Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat. However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation.

The move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Wall Squat?

  • Wall Squats strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
  • When you perform wall squats, you build muscle and help your muscles work more efficiently by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
  • Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
  • The hip flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

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How to Perform a Wall Squat:

  1. While on your hands and knees, place your feet flat against a sturdy vertical surface like a wall.
  2. Bring your hands directly under your shoulders.
  3. Press your feet flat against the wall and raise your knees off the ground 1-3 inches. This will be your starting position.
  4. Slowly raise your booty to the ceiling and straighten your legs.
  5. Hold this position for 1-2 seconds before slowly lowering yourself back to the starting position.
  6. Repeat this motion 20 times 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

Marvin Hagler Sit-Ups for Amazing Core Strength!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an intermediate to Advanced level core exercise called a Marvin Hagler. Don’t let the funny name confuse you, Marvin Hagler was an American boxer who had his heyday in the spotlight around 1973-1987. Marvin was a middleweight champion throughout the 80’s, and this sit-up move is named after him.

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The move itself is similar in some regards to a V-Sit, where the legs and upperbody come up off the ground to meet one another. So you may see some familiarities between the two moves being performed. However, the main difference is that a Marvin Hagler sit-up brings the knees in to meet the chest. Don’t worry, I’ll explain in more detail here in a minute.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Marvin Hagler?

  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! 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.
  • Work multiple areas of the core at once. This move target the rectus abdominis, the external obliques, internal obliques, and hip flexors at the same time, so you get more accomplished during your workout.
  • Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
  • The hip adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

How to Perform a Marvin Hagler:

  1. Lay on your back on a soft surface such as a yoga mat or carpeted area.
  2. Bring your straight legs up into the air until you feel your lower ab and hip flexor muscles engage. Hold this starting position.
  3. Engage your core muscles and sit up as high as you can, with your arms parallel to the floor, while bringing your knees up to meet your chest.  PRO TIP: To really get those abs nice and strong, hold the top of this position (with the knees almost touching the chest) for a second or two.
  4. Slowly lower your upper body back to the floor and bring your legs down until they hover parallel to the ground.
  5. Repeat this motion 15 times 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

Get Toned and Flat Low Abs with Scissor Kicks!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise that many fitness enthusiasts call Scissor Kicks. This exercise will focus on your lower abdominis muscles and hip flexors to strengthen and tone them. Having a strong lower core and hip flexors are important for everyday mobility, like walking or getting out of chairs, but they also help stabilize our hips to reduce low back pain. If you have a job that requires you to sit for long periods of time, then I highly recommend strengthening your lower abdominis muscles and your hip flexors.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Scissor Kick Exercise?

  • Scissor 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.
  • 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.
  • Our hip flexors work to move our legs forward when walking, so they are very important to keep strong and toned.
  • Hip flexors also are responsible for helping to stabilize our hips, which in turn keeps our low back in proper alignment to reduce back pain or any range of motion issues.

How to Perform Scissor Kicks:

  1. Lay on your back on a soft surface such as a yoga mat or carpeted area.
  2. Bring your straight legs up into the air until you feel your lower ab and hip flexor muscles engage. Hold this starting position.
  3. Keeping the legs straight, expand the legs outward as far as you can.
  4. Now bring both legs together, but allow the right leg to pass smoothly above the left while the other leg crosses under the right.
  5. Expand the legs wide again.
  6. Bring the legs together with the left leg passing over the right, while the right leg passes under the left leg. This is one repetition.
  7. Repeat this motion 15 times 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

Kneeling Hip Thrust: Beginner and Mobility Issue Approved 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 exercise I call a Kneeling Hip Thrust. This exercise is perfect for individuals with mobility issues who have trouble getting on and off the floor from laying on their back. Our active aging populations and injured athletes can also benefit from this exercise as well.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Why Do a Kneeling Hip Thrust Exercise?

  • 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.

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How to Perform a Kneeling Hip Thrust:

  1. Get a yoga mat or other soft surface.
  2. Hold a dumbbell or weight plate near your chest so the weight is evenly distributed across your upper body and close enough so you aren’t unbalanced or putting strain on your arms. Roll your shoulders back and down so you are comfortably holding the weight.
  3. Sit on your knees and feet.
  4. When you are ready, engage your hamstrings and glutes to bring your body up and forward. Try to imagine a straight line from the top of your head to your knees.
  5. Tighten the glutes as much as you are able and hold his position for one to two seconds.
  6. Return to the starting position.
  7. Repeat this motion 15 times 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

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Fitness Videos

Beginner Core Exercise: The Iron Cross

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core workout called the Iron Cross. This exercise will give you abdominis muscles of pure iron, hence the name. This exercise is simple to learn and can be performed anywhere- whether you are at the gym, in the comfort of your own home, or traveling, you can keep your core tight with this move.

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do the Iron Cross?

  • This move will incorporate some balance and stability as you balance on your booty to keep your legs straight off the ground and your arms stretched out to your sides. Better balance leads to better functionality in our everyday lives, such as when we go up or down stairs, get in and out of our car, etc. So this is a good aspect to add into your fitness routine.
  • The Iron Cross exercise is amazing for your ab muscles. Using your core to balance, stabilize as well as keep your legs and arms steady takes a lot of work! There’s a reason iron is in the name.

How to Perform the Iron Cross:

  1. Sit down on a yoga mat or carpeted area.
  2. When you are ready, engage the core and straighten your legs to be parallel to the floor.
  3. Slowly lean your upper body backwards until you feel the abs come under tension and you can’t lean back anymore.
  4. Stretch your arms out to your sides to form a giant cross (or lowercase letter “t”).
  5. Hold this position for 30 seconds (or as long as you can) and repeat 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

Enhance Your Core with Stability Ball Roll-Ins

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an intermediate level core workout that will focus on balance and stability, in addition to strengthening your abs. This movement is called a Stability Ball Roll-In and it is a fun and challenging exercise! Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Stability Ball Roll-In?

  • Using the stability ball (also called a yoga ball) forces the body to stabilize and balance itself during the exercise. This means you get better balance in your everyday life as a result of incorporating challenging exercises like this into your workout routine. Activities like climbing stairs, hiking and running are all improved from better balance and core strength.
  • Being on your hands for this exercise works both your arms and shoulder joints to make them stronger because they are holding up your bodyweight throughout the exercise. Think of it like doing a decline plank in this aspect.
  • The lower back gets a workout from the in and out motion of this exercise to help keep your core tight and engaged. A stronger lower back can reduce pain and the chances of injury when doing other exercises, like squats.
  • Finally, this exercise is amazing for your ab muscles! Using your core to balance, stabilize and bring the knees to your chest is an awesome workout that will lead to strong, toned core muscles.

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How to Perform a Stability Ball Roll-In:

  1. Get your stability ball and come into a decline plank position with your shins/feet on the ball and your hands shoulder width apart under your shoulders.
  2. Keep the core nice and tight.
  3. Exhale slowly and bring your knees in towards your chest as far as you can go.
  4. As you inhale, use your core to straighten the legs back out into the starting position.
  5. Repeat this motion for 20 reps and 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

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