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Below you will see your prescribed HIIPfit moves for August. Review them, practice them, and progress with the movement in class over the entire month. 

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!  

MONDAY

HIIPfit UPPER BODY MOVES OF THE MONTH

 

Wide to Narrow Press (2:2 TEMPO): Laying on a flat bench, start with dumbbells wide, elbows at 90 degrees. As you press the dumbbells up, rotate the palms towards each other. Dumbbells face each other at the top of the chest press. Reverse the rotation as you lower the weights back to the starting position. The press and the return to start position are on a 2 count up, and 2 count down tempo.

 

 

Single Arm Warrior Row (2:2 TEMPO): Start in Warrior 1 position with the dumbbell in the opposite hand from the lead leg. Pull the dumbbell up towards your side and return to start position. The pull and the return to start position are on a 2 count up, and 2 count down tempo. Perform reps on one side, switch lead legs and hands and repeat reps.

 

 

Banded Rows: Loop a resistance band under the front of the bench. Step on top of the bench and grab both handles with either hand. Find a hinged position with softly bent knees, long spine, and pull the handles up towards your sides. Slowly lower handles to start position.

 


TUESDAY

HIIPfit LOWER BODY MOVES OF THE MONTH

 

Step Overs: Start by standing on top of the bench. Keeping 1 foot planted, step down to the ground with the opposite leg, step back up and immediately step down to the opposite side of the bench for a curtsy. Each tap of the foot is 1 rep. Perform all reps on 1 leg and repeat with the other for reps. Can be done with or without weight.

 

 

Crescent Complex: Start in a crescent pose. Drive through the front leg and come into your single leg stance. From here cross the non standing leg over the standing leg in a figure four position. Then slowly perform a single leg squat. Stand up, un-bind the figure four position, and step back into crescent. Perform all reps on one side, repeat on the other. Can be done with or without weight.

 

 

Diagonal Leg Lift: Start in a side plank, forearm or hand, keeping the bottom knee down on the ground. Make a diagonal line with the top leg by lifting the leg slightly back behind you, then lowering the leg, and tapping your foot slightly out in front of you. Focus is glute medius. Perform all reps on side, switch sides and repeat reps.

 


WEDNESDAY

HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH

 

Hinged Reverse Flye: Start in a wider than hip width stance. Keeping spine long and a soft bend in the knees, hinge forward at your hips. Place a resistance band under one foot and grab the outside handle. With a softly bent elbow slowly lift the handle to shoulder level and control it back to start position. Resistance can be made easier by pulling more of the band to the outside of your foot. Resistance can be made more difficult by pulling more of the band to the inside of your foot. Focus is rear deltoid. Perform all reps one side, repeat on the other. Can be done with dumbbells if needed.

 

 

 

Skull Crushers: Lay flat on the bench with a set of dumbbells held directly over your shoulders. Slowly lower the dumbbells towards the sides of your head while keeping your elbows in close to your ears. Press back to start position. Keep dumbbells separated as you lower and press the weights. Options include grabbing 1 heavier dumbbell if preferred.

 

 

Thunderbolt+Single Arm Curl: Start in a crescent position, hinge at the hips with option to lift the front heel off the ground. Curl a dumbbell in the hand opposite of the front leg. Perform all reps one side, switch lead legs and arms.

 


THURSDAY

HIIPfit CORE MOVES OF THE MONTH

 

Incline Shoot-Out: Decline the front leg of the bench. Lay on the bench and grab the sides near your head with both hands. Extend legs straight out in front of you, then bending the knees pull both legs in. Once here, curl your hips up off the bench as much as possible. With control lower hips back to the bench. This is 1 rep. Options include doing this on a flat bench.

 

 

Locust Side Bends: Lay face down on the floor. Place your hands to either side of your head, elbows out wide. Lift your upper and lower body up off the ground and slowly pull your elbow towards that same side hip. Return to center, switch sides, and slowly pull the other elbow towards its same side hip. Options include laying flat in the middle between each side bend. Focus is to lift off the ground, not crunch the spine into extension. Head stays down.

 

 

Wall Climbers: Start in a side plank, forearm or hand. Stagger the feet slightly. Slowly lift one knee towards your chest, place it back down, and repeat with the other leg. Each knee raise is 1 rep. Perform all reps on one side then repeat on the other. Options include holding a side plank with a hand on the bench, and any knee bend variations of a side plank.  If hiipster has one knee down, have them only perform reps with top leg. When they switch sides the other leg will now perform the reps.


FRIDAY

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!  

 

Sumo Stretch: Step feet wider than hip width, toes facing out. Place a resistance band behind your lower back. Sit in a sumo squat as you press both ends of the resistance band away from your body 3 times. As you return the band to the start position, pulse down even lower into the sumo squat. This is 1 rep. Increase the resistance by bring your hands closer to your body, to lessen the resistance place your hands closer to the handles.

 

Pushup+Side Plank: Start in a high plank position. Perform a pushup and then rotate to a side plank. Rotate back to your high plank, perform another pushup, then rotate to the other side plank. Pushup can be on knees or toes. Side plank can have feet stacked, staggered, one knee down, or both knees down. To increase the difficulty level, use the pushup to propel you directly into the side plank without a pause in between pushup and side plank.

 


SATURDAY

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!  

 

Curtsy Lunge+Upright Row: Start in a standing position, step one foot back behind you at an angle, aiming to tap your toe as far back as possible. Return to start position, get an upright row, lower the weights down, and repeat curtsey lunge with opposite leg. Reps can be done all on one side and then switch, or alternate each rep.

 

 

Jack Rabbit+Row: Start in a high plank position and then find jack rabbit by bringing both knees directly under your hips. Knees should barely be above the ground. Keeping hips as level as possible, perform a dumbbell row on one side. Reps can be done all one side and then repeat on the other, or alternate each rep. Options include staying in a table top position, pushup position or using the bench to be in an elevated high plank.  


LEARN MORE ABOUT THE WORKOUT 

CLASS SCHEDULE

FIRST CLASS FREE

HIIPfit (High Intensity Interval Programming)  is an exclusive KHF high intensity interval workout program designed to burn calories, increase mobility and build muscle by combining cardio, weight training, and yoga. 

Below you will see this month's prescribed moves. 

Review them, practice them on your own, and progress with the movement in class over the entire 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!  

The class is broken down into:

  • the Warm Up (Yoga + Muscle Activation)
  • 2 Tread Sets(Interval Cardio)
  • 2 Floor Sets (Weight Training and Yoga-centric Movement) 
  • the Burnout (Power Yoga + Core) 
  • the Cool Down (Yin + Deep Stretch Yoga) 

The two Floor Sets each have three exercises (total of six). Three are the prescribed moves of the month chosen by Kyle Hous + Fitness Director Melo Russel and the other three moves are left up to our talented trainers.