Checkout the Kyle House Fitness prescribed HIIPfit moves for February 2019!
Watch them, practice them and perfect them in class throughout the month of February.
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
Warrior Key Row
Start in a Warrior 1 position with 1 dumbbell held in the hand opposite of the front leg. Slightly hinge at the hips as you keep a long spine. Palm starts facing the body at the bottom position. Rotate the dumbbell as you row up towards your body, ending with palm facing away from the body at the highest position. Focus on aiming the elbow towards your hip as you row, for more activation of the back and not the bicep. All reps one side, switch lead legs and hands. Option includes coming into a chair position for the exercise.
Loop a resistance band through the bottom back side notches. Lay flat on the bench with a handle in each hand, keeping a soft bend in each elbow. Bring both arms over the center of the chest, now keep one there as you lower and raise the other side for all reps. Switch arms and repeat for all reps on the other side. Option includes lowering and raising both arms together. Feet can be on the ground, bent to 90 degrees or straight up towards the ceiling.
Lay on the ground with feet flat, knees bent. Grab one dumbbell holding each end with a hand or just one end with a diamond grip. Start with the dumbbell straight up over the chest and then find a bridge position. Keep hips lifted as you lower the weight back behind your head and as you lift the weight back over your chest. Lower the hips as you lower the weight to your chest, and then lift the hips back to bridge as you press the weight up. Options include staying in a bridge position throughout the exercise, or laying completely flat on the ground/bench.
HIIPfit LOWER BODY MOVES OF THE MONTH
Start in standing position facing your bench. With or without a set of dumbbells step back with one leg (moving leg) into a reverse lunge. Now step up on the bench with that same leg, bringing the other leg (stationary leg) up as you do, to either tap it’s toe or drive the knee up. Step down with the stationary leg and then right back into the reverse lunge with the moving leg. Perform all reps one side then switch legs. Options include doing the same exercise but lowering the bench or performing the exercise on the ground as a reverse lunge and knee raise with the same leg doing both
Lay flat on the floor with feet planted and knees bent to 90 degrees. Lift your hips up into a bridge and as you keep your hips lifted, walk your feet out away from the body (aim to step out 2-3 times with each foot). Once feet are out away from the body, keep hips lifted as you walk the feet back in to the body. Walking out and walking in is 1 rep. Options include with or without a dumbbell across the hips, a stationary bridge or doing the exercise single leg-lift into a bridge, step one foot out and in for reps and repeat with the other leg for reps. Added intensity: keep toes lifted throughout, and/or cross arms over the chest.
Find a chair position, bent at the knees, hinged at the hips, chest lifted, long spine. Step onto a band with both feet while holding a handle with either hand. Place weight onto one leg as you laterally lift and lower one leg (fully extend the leg, keep a flexed foot throughout) at a time against the band. Lift your leg as high as possible without allowing the hips to shift. Focus on keeping the standing leg's knee from caving in and maintaining a hinged position. Step closer to the handle for more resistance, farther from the handle for less resistance. Option includes doing the same exercise without a band.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Sumo Shoulder Extension
Start in a sumo stance with a resistance band under one foot and holding the opposite handle with the opposite hand in front but slightly across your body. Keep a soft bend in the elbow as you extend your arm up and back at a 45 degree angle, stopping when your arm is stacked on top of the shoulder. Slowly lower back to start position. Perform all reps one side, switch hands and feet and repeat for reps. Increase resistance by stepping the foot closer to the moving handle, or lessen resistance by stepping the foot farther from the moving handle. Options include using a dumbbell instead of the band, or finding a chair position instead of the sumo.
Sit up nice and tall at the edge of your bench with a set of dumbbells, arms fully extended. Curl the dumbbells up and lower down under control. Work to get full range of motion with each curl. Options include both arms curling together or alternating arms.
Warrior Wide Press
Start in a Warrior 1 position with one dumbbell held over head with the opposite arm from the lead leg. Keep your upper arm glued in place as you slowly lower the dumbbell back behind you at a slight angle, stopping at 90 degrees-think of aiming the dumbbell towards the opposite shoulder, and press back to start position. Perform all reps and then switch legs and arms to repeat other side. Option includes coming into a chair position for the exercise.
HIIPfit CORE MOVES OF THE MONTH
Crunch Leg Drop
Lay on top of the bench with legs straight up. Crunch the upper body towards the toes and once at the highest position, hold that crunch as you slowly lower the legs towards the ground as low as possible without the lower back arching away from the bench. Lift the legs back to the start position and then lower the upper body. Options include holding a dumbbell, bending the knees throughout the exercise, performing this exercise on the floor, or just focusing on the toe touch crunch.
Elevated Bird Dog
Start in a high plank position with hands on the bench, feet on the ground, slightly wider than the hips for more stability. Slowly raise one arm and the opposite leg, lower back under control. Switch leg and arm to repeat other side. Keep hips as level as possible throughout the exercise. Options include going to your knees, or performing either option entirely on the ground.
Sit-up and Rotate
Lay flat on the ground with legs extended and arms straight up over your chest. Slowly sit all the way up to a tall spine position with arms fully extended out in front of your chest. Once here open up one arm to the side as you rotate your torso to the same side. Return to the middle and then lower back to the ground under control. On the next rep rotate towards the other side. Do all reps one side and switch or alternate each rep. Option includes bending the knees and grabbing behind the knees to assist with the situp.
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!
RDL + Row
Loop a resistance band through the bottom front notches. Start in a standing position on top of your bench with both handles in one hand. With soft knees and a long spine, hinge at the hips for the RDL. At the bottom of the RDL, grab a row, lower the handles and stand back to start position. Perform all reps on side, switch legs and repeat other side. Option includes doing the same exercise on the ground with a dumbbell.
Start in a high plank position with a set of dumbbells (hands on or off the weights). Step or hop into a malasana squat, lift the torso and dumbbells off the ground, and curl the dumbbells. Lower the torso and dumbbells to the ground, step or hop back to a high plank position. Option includes finding a sumo position for the exercise instead of the malasana.
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!
Start in a high plank position. From here perform a pushup, step one foot into a dragon lunge, and then reach up towards the ceiling with that same side arm. Plant the hand, step the foot back to the high plank position, perform another pushup and then switch to the other side. Option includes coming to the knees for the pushup.
Start in a lunge position with one dumbbell held on the same side of the leading leg. Lunge down and as you stand add a shoulder press. Lower the weight and lower back into the lunge position. Perform all reps one side, switch legs and arms to repeat reps other side. Option includes doing a squat instead of a lunge.