Fitness Videos

Intermediate Plank Knee Pull Ins

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Plank Knee Pull In. 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. If you find your shoulders feeling weak or aching as you perform this exercise, you can always place your hands on a sturdy, elevated surface such as a chair, bench or coffee table to keep the upper body elevated off the ground and make the move easier.

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Why Do a Plank Knee Pull In?
• 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.
• 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.
• 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 Plank Knee Pull In:
1. Grab two furniture gliders or fitness gliders and place one under each foot.
2. Come up into a plank.
3. Moving at the same time, bring both knees in to your chest.
4. Trying to move seamlessly, and keeping the rest of the body still, extend the feet back out to the starting position.
5. 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 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

YouTube: https://www.youtube.com/c/FeyFitness

 

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Fitness Videos

Split Level Pushups for Stronger Pecs, Shoulders and Triceps

Split Level Pushups for Stronger Pecs, Shoulders and Triceps

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Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level chest exercise called a Split Level Pushup. I like to save this exercise for clients to transition them out of intermediate 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 Split Level Pushup?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Staggered Pushups are more advanced forms of a pushup because they require more core, shoulder and triceps 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.

 How to Perform a Split Level Pushup:

  1. Come down into a normal pushup position with a straight back and toes firmly planted on the ground with your heels pointing towards the sky.
  2. Depending on skill and strength level, bring one hand up onto a surface that is higher than the floor- but continue to keep both hands shoulder-width apart.
  3. Lower yourself down as though you were performing a normal pushup, and press firmly through your hands to press yourself back into the starting position.
  4. Repeat this motion 10-15 reps on each side for 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

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Fitness Videos

Single Leg TRX Mountain Climbers (Intermediate Exercise)

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Single Leg TRX Mountain Climber. 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 a Single Leg TRX Mountain Climber?
• 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.
• 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.
• 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!

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How to Perform a Single Leg TRX Mountain Climber:
1. Lower the straps on the TRX strap to mid-calf.
2. Come onto your hands and knees in a quadruped position and slip one foot into both foot cradles 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. The other leg will remain out of the straps.
3. Come into a plank position on your hands with your foot in the TRX straps. The other leg will have to hover and support itself without the assistance of the straps.
4. Trying to move seamlessly, and keeping the rest of the body still, bring the knee (the one not in a straps) in towards your chest and then pause for a moment before extending the leg back to the starting position.
5. 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 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

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Advanced Level TRX Leg Abduction Plank!

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level exercise called a TRX Leg Abduction Plank. 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.

Fitness.jpg

Why Do a TRX Leg Abduction Plank?
• 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.

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How to Perform a TRX Leg Abduction Plank:
1. Lower the straps on the TRX strap to mid-calf.
2. Come onto your hands and knees in a quadruped position and slip one foot into both foot cradles 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. The other leg will remain out of the straps.
3. Come into a plank position on your hands with your foot in the TRX straps. The other leg will have to hover and support itself without the assistance of the straps.
4. Trying to move seamlessly and keeping the rest of the body still, abduct the leg not in the TRX straps out away from the body and then adduct it back parallel to the leg in the straps.
5. 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 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

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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

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