Checkout the Kyle House Fitness prescribed HIIPfit moves for January 2019!
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!
HIIPfit UPPER BODY MOVES OF THE MONTH
Crouching Dog + Full Release Pushup
Start in a high plank position. Bend both knees as you take hips towards your heels into your crouching dog position. From there extend back to your high plank, lower all the way down to the ground, release the hands, place them back down, press yourself back to a high plank position and then return to crouching dog.
Chair + Underhand Reverse Fly
Start in a chair position with a set of dumbbells, palms facing up. Keeping the elbows slightly bent, in closer to your side, and with palms facing up the whole time, perform a reverse fly and return to start position. Option is to perform a neutral grip (palms face each other) reverse fly.
Dumbbell Bench Press
Lay down on the bench with a set of dumbbells. Find a 90 degree bend in the elbows and align your elbows at shoulder level. Press the dumbbells up and towards each other right over your chest and slowly return to start position. Options include bending the knees by finding a reverse table top position, or adding a leg lowering and raising with each press for more core work.
HIIPfit LOWER BODY MOVES OF THE MONTH
Stand with your back to your bench with feet hip width apart. Squat down towards the bench, and while staying in a mid to low range of motion, tap the bench with your rear 3 times before standing all the way up. 3 taps is 1 rep. Options include holding 1 dumbbell, a set of dumbbells, or instead of tapping your rear all the way down to the bench, perform a pulsing squat in your desired range of motion.
Banded Glute Kickbacks
Start in a table top position on the ground with a resistance band. Place a foot in one handle. That same side hand will hold the band itself and the opposite hand will hold near the other handle (think of making an L with the band). Slowly extend and lift the banded leg up as you squeeze the glute aiming to make a straight line from toes to hip, then return back to start position. Keep your toes facing the ground as you flex through the heel. You can increase the amount of resistance by pulling more of the band towards your hand or lessen the resistance by decreasing the amount of band you have at your hands. All reps one side, switch legs and band directions, and repeat. Option includes using a dumbbell placed behind your knee, keeping a bent knee, and lifting your leg up towards the ceiling and back down.
Lateral Lunge + Single Leg Hop
Start in a standing position with feet together. Step out to the side with one leg finding a lateral lunge and return to start position without placing your foot on the ground. From here add a single leg hop and immediately step out for another lateral lunge. All reps one side, switch legs and repeat. Options include performing a lateral lunge and returning to start position for a single leg balance hold (no jump), lateral lunge to start position and tapping the toes to the ground, or staying in a wide stance and lunging to one side and then the other.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Dumbbell Preacher Curl
Incline the bench to the middle position. Standing behind the bench with one dumbbell, place your arm over the back of the bench with a slight hinge of the hips, long spine, and a split stance (opposite side leg will be in front). Lower the dumbbell towards the seat without allowing the shoulders to round up and forward, and then curl back to start position. Perform all reps one side, switch hands and lead legs, and repeat.
Banded Overhead Tricep Press
Incline the bench to the middle position and loop a resistance band through the second from the top notches. Sitting at the edge of your seat, grab both handles and place your arms up over head and right next to the sides of your face. Lower your lower arms back behind you to a 90 degree bend, as you keep your upper arms right at the sides of your face. Press back to start position. Options include sitting back in your seat for less resistance, sitting closer to the front of your seat for more resistance, or using a dumbbell for the exercise.
Warrior 2 + Lateral Raises
Start in a Warrior 2 position with a set of weights. Laterally lift the dumbbells to shoulder level and slowly control back to start position. Do all reps one side, switch lead legs and repeat for reps. Option includes performing the exercise in a standing position.
HIIPfit CORE MOVES OF THE MONTH
Figure 8 Lifts
Lay flat on your back with your arms out to a T. Keeping the knees bent at a table top position, lift the hips off the ground and lower the hips as far over as possible to one side. Lift the hips back up and lower to the other side reaching as far as possible. Options include extending the legs or lifting and lowering the hips staying in the middle position.
Banded Golf Swing Rotation
Start in a standing position. Place one foot on one end of a resistance band and grab the opposite handle with both arms. Now hinge at the hips while keeping a long spine, and straighten your arms while keeping a soft bend in the elbows. Rotate your torso away from the band as you stay in a hinged position. Step your foot closer to the held handle for more resistance, step your foot farther from the held handle for less resistance. Maintain tension throughout the band in both directions. Also focus on keeping the hips squared throughout. Perform all reps one side, switch feet and handles, repeat for reps.
Elevated Side Crunch
Start in a side plank perpendicular to the bench with forearm on the bench. Reach up and over towards the opposite side (mermaid) and as you return to center, lift the top leg up as you add a side crunch. All reps one side, switch arms and repeat for reps. Options include dropping the bottom knee or coming down to the ground for either option.
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!
Dumbbell Pullover + Sit Up
Lay on the bench holding a dumbbell with a diamond grip up over your chest. Lower the weight back behind you with soft elbows stopping when your hands are about head level. Slowly return the dumbbell back over your chest and as you do, perform a sit up lifting the dumbbell up overhead now. Lower back to the bench and the dumbbell start position. Option includes performing a crunch instead of a full sit up.
Lunge + Hammer Curl + Press
Find a lunge position with a set of dumbbells held with palms facing each other the whole time. As you lunge down grab a hammer curl and as you stand, add the narrow shoulder press. Option includes doing the same exercise in a squat instead of lunge.
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!
Pushup + Pike
Start in a high plank position on the ground, perform a pushup and once you’re back to the high plank position, hop your feet towards your hands as you lift your hips towards the ceiling, keeping the knees extended with a soft bend. Then hop your feet back to the high plank position. Options include stepping the feet in and out of the pike position, and doing the push up on your knees.
Squat + Drag Row
Start in a standing position on top of the bench with a resistance band looped at the bottom of the bench. Hold the handles at hip level with your arms at a 90 degree bend, palms facing up. As you squat, lift both arms up towards shoulder level without moving the elbows. Then as you come to stand lower the arms back down to hip level and pull your arms back (rowing action). Again-elbows do not move, they stay at a 90 degree bend, only the shoulders will move up and back. Option includes performing the same exercise on the ground while standing on the band.