Fitness Videos

Quadruped Leg Circles for Beginners. Work those legs and your core!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level exercise called a Quadruped Leg Circle. 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 leg circles 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!

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Why Do a Quadruped Leg Circle?
• 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 a Quadruped Leg Circle:

  1. Come onto your hands and knees on a soft surface like a yoga mat. 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, extend the right leg out behind you and begin tracing small circles in a clockwise or counterclockwise motion.
  3. Perform the desired number of reps and then make circles in the other direction on the same leg.
  4. Bring the right leg back to the starting quadruped position.
  5. Now repeat this process with the left leg.
  6. Continue alternating legs for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

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!

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

Intermediate Lunges with a Foam Roller

Lunges are some of my favorite lower body exercises. They work the entire lower body and can be learned in under five (5) minutes. Additionally, the core gets a nice workout from keeping your upper body nice and straight during the descent in the lunge motion. Today’s lunge is a take on a basic stationary lunge, with a twist! We are using a foam roller under the reversed leg to add an element of instability to the move so we can also work on your balance and stability while working your legs.

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Why Do an Intermediate Lunge with a Foam Roller?

  • A Stationary 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 Stationary Lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
  • These lunges work your balance and stability. When lowering and raising yourself in a Stationary Lunge your back leg has to balance on the foam roller 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.

How to Perform an Intermediate Lunge with a Foam Roller:

  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 on top of a foam roller.
  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 light so you don’t hurt your shin.
  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 both your front and your rear leg to lower yourself down as low as you can go with the foam roller moving up your shin on the reversed leg.
  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 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

Fey Fitness: X Push-Up For Total Body Strength!

Fitness

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level exercise called an X Push Up. But not to worry, you don’t have to be perfect at this exercise right off the bat, practice makes perfect as we strive for proper form and achieve stronger, toned muscles in the process.

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Why Do an X Push Up?

  • 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.
  • Our hip adductors comprise almost ¼ of the total mass of our legs, meaning this isn’t a muscle group to overlook when working the leg muscles. These muscles work with our hip abductors to provide lateral (or side-to-side) stabilization of our hips.
  • Also, the hip adductors are important for overall hip stability as well as pelvis and low back injury prevention.
  • 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.
  • Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
  • 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.
  • 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.

 How to Perform an X Push Up:

  1. Lower the straps on the TRX strap to mid-calf.
  2. Come onto your hands and knees in a quadruped position and slip your feet into the foot cradle of the TRX strap with the top of your foot against the bottom of the foot cradle so the bottom of your foot is facing the sky.
  3. Come into a plank position on your hands with your feet in the TRX straps.
  4. Trying to move seamlessly, abduct the legs apart while you lower your upper body into a push up.
  5. As you press up from a push up into a hand plank, adduct the legs together so they are parallel to one another.
  6. Continue moving in this manner for 12-15 reps and be sure to repeat for 3-4 sets total.

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

Website: https://www.feyfitness.com

Fitness Videos

Sliding Leg Thigh Adduction for Greater Range of Motion and Strength

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level thigh adduction exercise I call a Sliding Leg Thigh Adduction. I know, the name isn’t very creative, but it tells you exactly what we are going to do. And that is really work those inner thighs!

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Why Do a Sliding Leg Thigh Adduction?

  • 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.
  • Our hip adductors comprise almost ¼ of the total mass of our legs, meaning this isn’t a muscle group to overlook when working the leg muscles. These muscles work with our hip abductors to provide lateral (or side-to-side) stabilization of our hips.
  • Also, the hip adductors are important for overall hip stability as well as pelvis and low back injury prevention.
  • 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.

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 How to Perform a Sliding Leg Thigh Adduction:

  1. Stand up tall with one foot on a furniture glider or Pilates reformer. Keep the other foot firmly plants on a solid, stable surface such as the floor or wooden frame of a reformer.
  2. Move the foot on the glider laterally (to the side) as far as you can while still keeping your adductor muscles engaged.
  3. When you reach the end of your range of motion, slowly draw your legs back together using your adductor muscles.
  4. Continue moving in this manner for 12-15 reps and be sure to repeat on the other leg for 3-4 sets total.

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.

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!

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 Plank Toe Taps for Total Body Fitness!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level total body exercise called the Side Plank Toe Tap. You will need a soft surface to place your elbow on (like carpet or a yoga mat) and something to lightly tap your foot against, but other than those two items this exercise is very simple to perform!

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!

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Why Do a Side Plank Toe Tap?

  • The toe tap 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.
  • Lastly, 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.

How to Perform a Side Plank Toe Tap:

  1. Begin on the floor laying on your side with your hips, legs and feet stacked on top of one another. Come up onto your left elbow and bring your upper body and hips off the ground. Keep a straight line from the top of your head down your spine to your feet.
  2. Raise your right leg up and forward to lightly tap it on the ground (for a beginner) or on the top of a medicine ball (for more advanced users).
  3. Return the right leg to its starting position on top of the left leg.
  4. That is one repetition.
  5. Repeat this motion for 15-20 reps, then roll over and perform this movement on the other leg.
  6. Repeat this motion on the other side for 15-20 reps, and for 3 sets per leg.

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

Calm Shell for Outer Thighs and IT Bands

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!

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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.

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How to Perform a Banded Clam Shell:

  1. 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.
  2. Bend the knees to approximately a 45-60 degree angle.
  3. 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.
  4. Hold this position for 1-2 seconds before slowly lowering the leg back to the starting position.
  5. After 15-20 reps, roll over and perform this movement on the other leg.
  6.  Repeat this motion for 15-20 reps and for 3 sets per leg.

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 Hamstring Roll-Ins on a Stability Ball

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.

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 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 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 website at FeyFitness.com .

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