Hello and welcome to another episode of Fey Fitness! In today’s video we will learn how to do a reverse lunge using TRX straps. This move is great for an intermediate fitness enthusiast, or someone who wants to incorporate more balance and stability moves into their routine.
Why Do a TRX Lunge?
A reverse 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 lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
Lunges work your balance and stability. When lowering and raising yourself in a reverse 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.
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.
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!
Hi Everyone, I won’t be posting any fitness videos the last two weeks of this month as I am traveling for the Thanksgiving holiday. I look forward to seeing you back in December!
Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an advance level total body exercise called a Side Plank. What makes this move advanced is the addition of a single leg lift and using a Magic Circle to activate the lower and upper body more intensely than a side plank alone.
In the following video I will demonstrate several variations you can use to make this exercise easier or harder depending on your fitness level and goals. However, if you have additional questions please feel free to reach out to me and I would be happy to further customize this workout for you!
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!
Why Do a Side Plank with Leg Abduction or a Magic Circle?
The leg lift portion of this exercise really works the gluteus medius. This is the abductor muscle that forms the outside edge of your booty and outside of your hip. So by working and strengthening this muscle you are increasing the functionality of your hips and lower body, and also developing a more rounded booty- to me that’s a win-win!
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.
Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!
And the IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.
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.
Side planks are wonderful for the quadratus lumborum, a core muscle that comprises part of the posterior abdominal wall and has an important role in averting back pain.
In addition, the rest of your core muscles get a great workout from being in a side plank as they have to work harder to keep you stabilized and balanced than when in a traditional face down plank position.
Side planks on either your hands or elbows mean that you need to balance on one arm. Which is a fabulous pose for strengthening your shoulders and arms.
Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
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!
Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg workout routine using a Magic Circle, or Fitness Ring. This exercise can be a great starting point for a beginner because it will work the total body, but have an emphasis on the legs and core. The main thing to remember is to keep your back as straight as possible to not put unnecessary pressure on your spine.
So with all that said, let’s dive into this exercise! With this workout you’re really getting a big bang for your buck. Plank and quadruped exercises work the abs, glutes, chest and back muscles. So this one exercise is a great way to hit several muscle groups at once! However, by adding in the addition of the Magic Circle we are targeting the glutes and legs to further enhance the muscle growth to these areas- and muscle growth means lean, toned and sexy muscles!
Why Do a Magic Circle Leg Workout?
Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
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 and hip abductors will get a workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
This exercise emphasizes strength in the body and helps create toned muscles.
Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!
And the IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.
This exercise really works the gluteus medius. This is the abductor muscle that forms the outside edge of your booty and outside of your hip. So by working and strengthening this muscle you are increasing the functionality of your hips and lower body, and also developing a more rounded booty- to me that’s a win-win!
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.
My recommendation is to perform this exercise along with your lower body workout routine get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!
I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.
My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.
My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!
Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level leg exercise with a fun balance challenge. This is a fun way to work the lower body, learn functional mobility, and improve our balance.
Why Do a Lunge Lift?
• A 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 lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
• Normal lunges work your balance and stability. When lowering and raising yourself in a 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.
• Lifting one leg or rotating the core of the body is a great way to work on functional mobility and increase the balance challenge of the move. By adding a Magic Circle or other prop this will challenge your body even more to add to the difficulty of the move.
In case we need a refresher on how to perform a stationary lunge, here is a step by step guide.
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 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!
Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level chest exercise called a Bosu Ball Pushup. I like to save this exercise for clients to transition them out of regular pushups and into something a little more advanced as the movement allows for lots of variation depending on skill level and strength.
Why Do a Bosu Ball Pushup?
This exercise emphasizes strength in the body and helps create toned muscles.
Bosu Ball Pushups are more advanced forms of a pushup because they require more core, pec, shoulder and tricep stability in order to complete the movement.
Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
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!
Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another intermediate level resistance band exercise that will target both the abdominal muscles and upper body. I’ve made the teaser for this exercise more beginner friendly- in case you were having some difficulty performing a teaser with both legs lifted.
Why Do a Resistance Band Teaser with Overhead Press and Bicep Curl?
The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
I love a good overhead press. It is a fabulous exercise that is a compound, full body movement. Additionally, the act of pressing a weight or band over your head means more of your smaller stabilizer muscles are being engaged in order to complete the movement- so you may find that you press less weight than you are used to lifting. This is a good thing, we want to strengthen both the large and small muscle groups so the body has more functionality in a variety of movements both inside and outside the gym.
Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis 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.
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.
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!
