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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Fitness Videos

Leg Day Quad Burner: The 20-20-2

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level quadriceps burnout that you can use at the end of your lower body (leg day) routine that will work the entire front of your thigh. I call this the 20-20-2, because we are doing three movements- the first two will be for one set of twenty reps and the third movement will be held for two minutes. This name is an easy way for my clients to remember what they are doing during each part of the exercise routine.

Why Do a 20-20-2 Workout?

  • The quadriceps (also called “quads”) are responsible for straightening the leg at the knee joint. So try sitting in a chair and contracting your quads, this contraction on the top of your thigh will make the leg straighten out in front of you. This contraction helps us when walking or climbing up stairs.
  • Our quads also help keep our kneecap in its groove at the end of the thigh bone. Having the knee in its proper placement reduces injury and keeps your knee moving in its full range of motion.
  • The rectus femoris (one of the muscles of the quad) crosses the hip joint and assists in rotation of the hip. This connection to the hip is actually very important to helping the leg swing forward when we walk or run, so we need to make sure it is strong and healthy.

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How to Perform the 20-20-2 Part 1:

  1. Find a yoga mat or other comfortable surface.
  2. Get on your hands and balls of your feet with your knees hovering above the ground and your weight evenly distributed between your hands and feet.
  3. Shift your body backwards until you have almost all of your body weight on the balls of your feet. Keep your hands on the ground and straight out in front of you.
  4. Now bring your weight back until it is evenly distributed between your hands and feet. TIP: Do not let your knees touch the ground! We want the quads to stay engaged the entire time we perform this movement.
  5. Repeat this motion for 20 reps and 1 set.

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How to Perform the 20-20-2 Part 2:

  1. Find a yoga mat or other comfortable surface.
  2. Get on your hands and balls of your feet with your knees hovering above the ground and your weight evenly distributed between your hands and feet.
  3. Keeping your knees hovering above the ground, step backwards until your knee is at a 90 degree angle and your ball of the right foot is on the ground.
  4. Repeat this movement with the left leg.
  5. Bring the right leg back to the starting position under your torso and with the knees hovering above the ground.
  6. Also bring the left leg back to this starting position.
  7. Repeat this backwards stepping motion for 20 reps and 1 set.

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How to Perform the 20-20-2 Part 3:

  1. Come onto your feet in a normal squat.
  2. Keep the knees steady over the shins and ankles to ensure proper form.
  3. Hold this position for 2 minutes!

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

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.

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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

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.

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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.
    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.

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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.

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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.

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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.

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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.

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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

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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.

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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

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