DECEMBER

KHF HIIPfit MOVES OF THE MONTH

Below you will see your Kyle House Fitness prescribed HIIPfit moves for December. 

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

Exercise 1

Single Arm Bent Over Row

Stand at the back of your bench and place one hand on the top of the backrest, the other will grab a dumbbell. Find a slight split stance with the dumbbell side leg the farthest from the bench, hinge at the hips, and maintain a long spine. Row the dumbbell up and control it back down. Do all reps one side, switch lead legs and hands, and repeat reps for the other side. Option is to find a chair pose and perform the same exercise.

Exercise 2

Seated Band Fly

Incline the bench (middle position), loop a resistance band in the second from the top notches, sit at edge of bench and grab the handles. With a soft bend in both elbows, palms facing each other, bring the palms towards each other in the front of the chest, and return to start position (stopping at the shoulders). Options include sitting closer to the back of the bench to lessen resistance, or sitting closer to the front of the bench to add resistance.

Exercise 3

Seated Reverse Fly

Incline the bench (middle position), loop a resistance band in the top notch, and sit on the bench facing the back of bench. Grab the band itself with palms facing down and keep a soft bend in the elbows. Pull the band apart and return to start position. Option is to stand and pull the resistance band apart.


TUESDAY

HIIPfit LOWER BODY MOVES OF THE MONTH

Exercise 1

Step Up+RDL

Stand at the back of your bench and loop a band through the bottom notches. Grab both handles, keep both arms down at your side, and place one foot on top of the bench-this is the stationary leg. Step up to the top of the bench with the other foot-this is the moving leg- and then perform an RDL. Step back down with moving leg. Perform all reps one side, switch moving legs and repeat for reps. Option is to grab a set of dumbbells and perform a reverse lunge+RDL-all reps one side, switch moving legs and repeat for reps.

Exercise 2

Lunge+Squat Combo

Start in a standing position. Step back into a reverse lunge and return to start position, other leg now steps back into a reverse lunge and returns to start position, now squat. This is 1 rep. Option includes adding in a hop or jump for each movement, and either can be done with or without weights.

Exercise 3

Table Top+Rainbow Taps

Start in a table top position (hands and knees on the ground, long spine). Extend one leg out, tap your toes out to the side and now make a rainbow shape as you tap your toes to the ground on the other side. Keep leg straight throughout, lifting up as high as possible throughout the movement without causing stress in the lower back. Option includes coming into a high plank position for the same exercise.


WEDNESDAY

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

Exercise 1

Prone Shoulder Front Raises

Incline the bench (middle position) and lay face down on the bench while keeping the back of your body activated-don’t collapse onto the bench. Grab a set of dumbbells, allowing arms to relax towards the ground with soft bent elbows. Keeping the palms down towards the ground, raise the arms up toward shoulder level and lower back down to start position. Option includes standing and performing front raises.

Exercise 2

Banded Tricep Extension

Incline the bench (middle position), and loop a resistance band through the top loops. Grabbing the band itself, place one foot on the back of the bench and hinge at the hips while maintaining a long spine. Keeping elbows high and glued to the side, extend or press the band down towards the ground and return forearms to start position. Encourage a light enough band for full range of motion. Option is to grab a set of weights, find a chair pose, and perform tricep kickbacks.

Exercise 3

Low Lunge + Wide Hammer Curls

Start in a low lunge position with a set of dumbbells. Keeping the elbows in close to the side, externally rotate the shoulders, have thumbs lead the way and perform a wide hammer curl. Perform all reps one side, switch lead legs, and repeat for reps. Options include standing, finding a crescent lunge or warrior 1 position and then performing the wide hammer curl.  


THURSDAY

HIIPfit CORE MOVES OF THE MONTH

Exercise 1

Boat Tucks

Sit perpendicular on the bench, grabbing the bench behind you, with knees bent and lifted off the ground. Extend the legs out as you lean back and then crunch back in to start position. Options include doing the same movement on the ground with both legs extending out or performing reps with one leg extending, switching legs and repeating for reps. You can also hold a dumbbell between your feet for added resistance.

Exercise 2

Plank+Side Plank+Hip Dip

Start in a plank position (forearms or hands, knees or toes), rotate to a side plank (any variation) perform a hip dip, and rotate back to plank position. Repeat for reps on one side and then switch, or alternate sides each reps. Option is to come into any variation of a side plank and then perform hip dip action.

Exercise 3

Locust+Reach Back

Lay face down on the ground, neck stays in line with the spine, arms are extended down by your sides. Lift both upper and lower body off the ground and reach one arm as far down your side as possible and then return to central position. All reps one side and then switch or alternate sides each rep. Options include returning to center and staying lifted off the ground or returning to center, lowering down, lifting back up and then reaching; another option can be to reach the opposite arm overhead as you extend the other arm down by your side.


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!  

Exercise 1

Jack Rabbit Pushup+Donkey Kick

Start in a table top position and raise knees barely off the ground while keeping them stacked under the hips. Perform a jack rabbit pushup, explode off the ground while kicking heels to bottom, and return to jack rabbit position with a soft landing. Option includes pushups on the knees, coming into table top position and doing a donkey kick one leg at a time, or doing the donkey kick one leg at a time in jack rabbit.

Exercise 2

Lateral Step Up+Band Pull apart

Start standing parallel with your bench and step the foot closest to the bench on top. Holding a resistance band out in front with softly bent elbows and about shoulder width apart, step up to the bench (tapping the moving leg’s foot on top of the bench or raising that knee up for more balance work), pull the band apart (focus on not extending the elbow as a means to pull the band, but rather the back of the shoulders), and step back down, this is 1 rep. All reps one side, switch sides and repeat for reps. Option includes lowering the bench, or performing a squat and pull apart.



 


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!  

Exercise 1

Sumo+RDL+S Row

Start in a sumo stance with a set of dumbbells held in front of you and pressed together. Keeping a long spine and softly bent knees, hinge forward at the hips. At the bottom of the RDL, row the dumbbells up towards the chest, while keeping the dumbbells pressed together. Return dumbbells to start position, and stand. Option includes bringing the feet together into a chair pose.

Exercise 2

Step Down+Curl

Start by standing on top of the bench with a set of dumbbells. Step one leg down and back, return to the top and grab a curl. The moving leg can either tap the top of the bench, or you can raise that knee up for more balance work. Perform all reps one side, switch legs and repeat for reps. Options include stepping down and curling together, or doing either option with a reverse lunge on the ground.