Fitness Videos

Intermediate Total Body Resistance Band Exercise

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a total body move you can perform with resistance bands. The upper and lower body are moving independently for this exercise, so be sure to really focus on good form to perfect this movement.

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Why Do a Total Body Exercise?
• 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.
• 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. 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 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!

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 Resistance Band Leg Exercises (Routine)

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!

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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 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 my 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

Advanced Reverse Crunch Ab and Leg Exercise

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level core and also leg exercise that you can use with resistance bands or a Pilates springboard. Please be sure to follow the instructions in this video very carefully as this is an advanced level move and I want to keep you safe while performing this exercise.

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Why Do Core Work with Resistance Bands?

  • By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
  • Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
  • Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
  • 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.
  • 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.
  • 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.

 How to Perform Core and Leg Work with Bands:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
  2. Move your hips into either neutral or imprint, depending on what feels best for you.
  3. Knit the ribs down and inward to engage your deep core muscles.
  4. When you are ready, bring both legs up into table top and place the resistance bands (or Pilates roll down bar) around the arches of your feet.
  5. Slowly extend your legs to the center of the room, or perform a straight leg lower and lift, then bring the hips up into a reverse crunch or short spine.
  6. Moving just as slow, return the starting position.
  7. Continue moving in this manner for 12-15 reps and for 3 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

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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!

Fitness.jpg

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