Fey Fitness

Fitness Videos

Beginner Resistance Band Leg Exercises (Routine)

August 21, 2019 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise routine. There are three different moves in this video, but all of them require being in a quadruped position to maximize lower body engagement.

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 various exercises, 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 This Leg Routine?
• 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 slight 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!

How to Perform These Exercises:
1. Come onto your hands and knees on a soft surface. Make sure your knees are directly under your hips and your hands are under your shoulders.
2. Keeping the core engaged and the back straight, and place a resistance band, or Pilates loop, around the arch of your foot.
3. For the first exercise, lower the foot straight down to a 90 degree angle with your hip and use your glutes and hamstrings to draw the leg straight up and out behind you.
4. Repeat for the desired number of reps on each side.
5. The second exercise requires opening the leg outward, away from the midline of the body, to bring the 90 degree straight leg parallel to the floor. Repeat Steps 3 and 4 in this new position.
6. The final exercise uses the same starting position as Step 5, but this time the leg will raise and lower vertically, rather than move along a horizontal axis.

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

Chest Lifts for Strong, Toned Abs

November 13, 2018November 13, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today we are taking a little break from the Stronger Back Series to talk about our core. I was worried you all might be getting sick of back workouts and exercises, so here is an easy ab exercise you can do from the comfort of your own home.

Why Do a Chest Lift?

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 transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.

How to Perform a Chest Lift:

Lay on a soft surface that won’t hurt your back with your knees bent and feet planted firmly on the floor. For a more advanced workout you can place your legs and feet in a table top position with the knees and hips at a 90 degree angle.
For a beginner workout, place your hands gently behind your head and keep your elbows wide, but still in your peripheral vision. For more advanced versions your arms can be pointed straight up towards the ceiling, or kept parallel to the floor.
Tuck your chin slightly to better stabilize the spine and neck.
Engage your core and raise your sternum up and towards the sky. Try to raise yourself up off the floor enough so most of your shoulder blade is off the ground.
As you exhale, slowly lower yourself back down into the starting position.
Repeat this motion 12-15 reps for 3 sets.

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

Fitness Videos

Calm Shell for Outer Thighs and IT Bands

August 28, 2018August 28, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hip abduction and IT Band workout called a Banded Clam Shell. This exercise is named as such because when you are performing the movement your legs look like a clam shell opening and closing. Banded Clam Shells are amazing for improving leg mobility and reducing pain or stiffness in conditions such as patellofemoral pain syndrome.

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 Banded Clam Shell?

The clam shell 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.

How to Perform a Banded Clam Shell:

Begin on the floor laying on your side with your hips, legs and feet stacked on top of one another and a band wrapped around your thighs between 2-3 inches above the knees.
Bend the knees to approximately a 45-60 degree angle.
Engage your core and keep your feet together as you raise the top thigh to the ceiling or sky slowly and in a controlled manner. Note: Keeping the feet together will create a hinge motion and your legs will resemble a clam opening up- hence the name.
Hold this position for 1-2 seconds before slowly lowering the leg back to the starting position.
After 15-20 reps, roll over and perform this movement on the other leg.
Repeat this motion for 15-20 reps and for 3 sets per leg.

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

Fitness Videos

Beginner Hamstring Roll-Ins on a Stability Ball

August 22, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute workout called a Stability Ball Hamstring Roll-In. I know it’s a mouthful to say, but don’t worry, it’s an easy exercise that is well worth your time! In addition to working the back of your legs and booty, this exercise is perfect for increasing your balance and stability- which leads to better functional mobility in your everyday life.

Why Do a Stability Ball Hamstring Roll-In?
• 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.
• 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.

How to Perform a Stability Ball Hamstring Roll-In:
1. Begin on the floor laying on your back with your feet positioned on the stability ball so that when your legs are extended straight out your ankles and heels are resting on the ball.
2. Raise your hips off of the ground, keeping your weight on your shoulder blades and your feet. This should form a straight line from your heels to your shoulders by keeping your back straight and your core engaged. PRO TIP: Keep your arms outstretched on either side of your body with your palms facing the ceiling to balance yourself better.
3. Use your hamstrings and glutes to pull the ball towards your bottom (booty) as far as you can while keep your hips as high as possible in the air.
4. Hold this position for 1-2 seconds before rolling the legs back to the starting position outlined in Step 2.
5. Repeat Steps 2-4 for 15-20 reps and for 3 sets.

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
Website: https://www.FeyFitness.com

Fitness Videos

Leg Day Challenge: The Baby Deer

August 14, 2018August 14, 2018 feyfitnessLeave a comment

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!

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.

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 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

Fitness Videos

Hammy Time: Beginner Hamstring and Glute Exercise!

June 19, 2018June 19, 2018 feyfitnessLeave a comment

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.

How to Perform the Hammy Time:

Find a wall and yoga mat.
Fold the yoga mat up until it becomes a comfortable surface for you to place your knees on.
Get on your knees on the yoga mat and back up until your feet are flat against the wall.
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.
Press the feet firmly into the wall while tightening the muscles in your core, hamstrings and glutes.
Slowly lower your body forward using your hamstrings and glutes to slow your decent and keep you in a straight line.
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.
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 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