Checkout the Kyle House Fitness prescribed HIIPfit moves for April 2019!
Watch them, practice them and perfect them in class throughout the month of April.
Reminder the Full Body Friday HIIPfit Class and the Full Body Saturday Class will only feature two prescribed moves. The third is announced on Facebook on Thursday each week!
HIIPfit UPPER BODY MOVES OF THE MONTH
Banded Decline Fly
Incline the bench to the second position from the top. Loop a resistance band through the top notches and grab a handle with each hand. Sitting nice and tall, knees together, take a slight hinge forward. Start with both arms at shoulder level and elbows softly bent. Fly the handles towards each other aiming down and out towards the knees and return to start position as you maintain control and tension throughout the movement. For a different feel, you can add a slight rotation trying to connect the pinkys at the bottom of the fly. Options include sitting farther away from the back of the bench for more resistance, sitting closer to the back of the bench for less resistance, or taking the hinge away and flying the handles out in front of your body at chest level.
Lat Pull Through
Incline the bench to the second position from the top. Loop a resistance band through the top notches (lighter band). Grab each side of the band itself and take a low lunge position in front of the bench, taking a slight hinge forward. Maintaining tension and control in the band throughout the movement, pull the band down towards the outside of your thighs and return arms to start position-keep tension by not releasing the arms all the way up. Options include grabbing higher on the band for more resistance, lower on the band for less resistance, and using a mat. Switch kneeling legs each round. Be aware of extending the elbows and performing more of a tricep extension vs extending through the shoulders for the correct lat movement here.
Incline Key Press
Incline the bench to the second position from the top. Grab a set of dumbbells and lay back on the bench. Start with palms facing away from you, elbows at shoulder level and bent to 90 degrees. As you press the weights up and towards the midline, rotate the palms towards you so that they are facing you at the top of the press. Slowly lower and un rotate back to the start position. Options include removing the rotation and performing an incline press.
HIIPfit LOWER BODY MOVES OF THE MONTH
Place hands on the ground with one foot planted in between your hands, and the other leg extended back behind you. Keeping hands on the ground and the front leg bent throughout the movement, drive the back knee towards your chest and extend back to start position. This can be done fast to increase heart rate or at a slower pace. Perform all reps one side, switch lead legs and repeat for reps. Option includes placing hands on the bench for the same movement.
Sumo RDL + Lateral Lunge
Stand in a wider than hip width position with toes pointed slightly out. With one dumbbell held in front of the body (held horizontally or vertically), take a hinge at the hips with a long spine for the RDL. Extend back to start position and then take a lateral lunge to the side opposite of the dumbbell, return to start position. Perform all reps one side, switch hands and lunge legs and repeat for reps. Option includes performing the RDL in a normal hip width leg position and then stepping out into a lateral lunge.
Wide Leg Hip Thrust
Start perpendicular to the bench and place your shoulders and upper back on the bench. Step your feet out wider than hip width with toes pointed slightly out. Lower hips towards the ground and lift back up squeezing the glutes at the top. Options include adding 1 or 2 dumbbells across your thighs or performing the same movement on the ground.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Low Lunge + Tricep Press
Start in a low lunge position with one dumbbell held vertically up overhead. Lower the dumbbell back behind your head while keeping your arms as close in towards the head as possible and then press it back to start position. Perform all reps one side and switch legs to repeat. Options include coming into a crescent lunge for more leg work, or coming into a seated position on your bench.
Double Dog Complex
Start in a down dog position and perform a down dog push-up. Return to start position, press the hips down and back towards your heels into crouching dog. Press hips back up to down dog and repeat. Options include removing the push-up and alternating between down dog and crouching dog, or placing hands on the bench for a modified down dog push-up option and removing the crouching dog.
Loop a resistance band through the bottom front notches and step on to the bench with a handle in each hand. Find a chair position and curl one arm up towards the midline and control back to start position. Alternate arms with each rep. Option includes doing the same exercise on the ground with a set of dumbbells.
HIIPfit CORE MOVES OF THE MONTH
Boat + Heel Touches
Sit on top of the bench in a boat position with legs slightly extended. Bring one knee in towards the chest as you reach both arms towards the heel slightly crunching the upper body up at the same time. Extend leg back to start position, sit back, and alternate legs to repeat movement. Options include placing hands on the bench for the movement taking away the arm reach, doing the exercise on the ground, or laying back on either the bench or floor and crunching up towards the bent knee as you reach towards the heel.
Locust Extension Pulses
Lay flat on the floor with arms extended down by the side of the body, legs extended back behind you. Lift off the ground into your locust pose and slowly lift up and lower in a controlled pulse-lifting an inch and lowering an inch. Be aware of crunching into the spine, think more of lifting and extending. Keep head and neck in a neutral spine position. Option includes lifting up and lowering all the way back down, or finding a cactus arm position.
Standing Side Bends
Start in a standing position with one hand placed behind your head the other arm extended down by your side. Hold a dumbbell with the extended arm, and while keeping a long and lifted spine, laterally bend reaching down your thigh as far as possible and return to start position. Perform all reps one side, switch arms and repeat reps towards other side. Knees can bend softly but only reach down as far as you can without the knees bending a large amount. Option includes performing the exercise without a dumbbell.
HIIPfit FULL BODY FRIDAY MOVES OF THE MONTH
Reminder the Full Body Friday HIIPfit Class and the Full Body Saturday Class will only feature two prescriptions.
The third is announced on Facebook on Thursday each week!
Curtsy + Curl
Start with one foot on the bench, the other on the ground with a set of dumbbells in hand. Step the foot that is on the ground up and over the bench into a curtsy step down. Here grab a bicep curl. After the curl, step the curtsy leg back up, over, and down to the other side as you release the curl. Leg stepping down to each side is 1 rep. Keep the top leg bent throughout the movement. Do all reps one side, switch top legs and repeat for reps. Option includes doing the movement on the ground as a curtsy lunge and curl and returning to a standing position.
Push-up Reverse Fly
Start in a high plank position with hands on or off a set of dumbbells. Perform a push-up, then hop your feet to your hands, and raise the upper body off the ground with dumbbells in hand just enough to grab a bent over reverse fly. Place dumbbells back on the ground, hop feet back to high plank position and repeat for reps. Options include performing a push-up on knees, stepping the feet towards and away from the hands instead of hopping.
HIIPfit FULL BODY SATURDAY MOVES OF THE MONTH
Reminder the Full Body Friday HIIPfit Class and the Full Body Saturday Class will only feature two prescriptions. The third is announced on Facebook on Thursday each week!
Step Down + Press
Place one foot on the bench, the other on the ground with a set of dumbbells held at shoulder level. As you step the grounded foot up to the bench, grab a shoulder press, and then step the top foot to the ground on the other side of the bench. Repeat for reps as you alternate step downs. Option includes doing the same movement with more of a slight hop as you switch legs (both legs are never on top of the bench together) or coming down to the ground to perform a squat and shoulder press.
Lay down on the ground with bent knees, feet planted, holding a set of dumbbells. Press your hips up towards the ceiling, finding a bridge position and press the dumbbells up over your chest. Keeping hips up, lower the dumbbells back towards your head for a skull crusher and stop when elbows are at a 90 degree bend. Press the dumbbells back over your chest and with soft elbows, lower the dumbbells towards the ground for your fly. Stop the fly once upper arms touch the ground and then press the weights back over the chest. Options include lowering the hips with each rep or performing the skull crusher and fly on the bench without the hips raised.