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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. 

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.  

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!  

 

HIIPfit UPPER BODY MOVES OF THE MONTH

Loop a resistance band through the second from the top notch on the back of an inclined bench. Sit at the front of your bench grabbing the handles of the band and keeping your elbows at a 90 degree bend at shoulder level. Press the handles out in front of your chest and slowly return to start position. Scoot towards the front of the seat for more resistance, scoot away from the front of the seat for less resistance.

Start in a chair or narrow squat position. Holding a dumbbell in each hand with an underhand grip. Pull both dumbbells up towards your hips, squeezing the shoulder blades together at the top. Slowly return dumbbells to start position.

Grab a set of dumbbells and lay back on the bench. Starting with your elbows at your sides, dumbbells will face each other. Press dumbbells up and towards each other like the shape of an A, meeting together over your chest. Slowly return to start position.


HIIPfit LOWER BODY MOVES OF THE MONTH

Start in a narrow stance, squat down and return to standing position with a soft bend in the knees. Slowly lift one leg out to the side, and return to stance. Squat again and repeat leg lift to the side with the other leg. Return to standing position.

Start on the floor next to bench. One foot placed on the bench, the other on the floor. Step up and over switching top feet as you move to the other side. Can be done as a hop or jump on the bench, or staying on the floor step out to the side and return to center, switch legs to the other side.

Start in a standing position with 1, 2, or no dumbbells. Softly bend one knee as you hinge at the hips extending the opposite leg back behind you into warrior 3. Keep hips level. Return to starting position and either tap or hover the toes.


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

Start in a standing position and then transition into your side angle pose. You’ll need one dumbbell. Keeping your torso as long as possible and without rounding your shoulders toward the ground, keep a soft bend in your elbow and raise your dumbbell out until it is parallel with the ground. Slowly return dumbbell to start position. Switch leading legs and arms and repeat reps.

ion. 

Start in a high plank position and then walk your hands out in front of you, so that they are no longer stacked under your shoulders. Slowly lower yourself from a high plank to your forearms, and then press yourself up from your forearms to a high plank position. Can be done on knees or toes, another option would be raise and lower yourself one arm at a time.

Start in a low lunge with the back knee on the ground. With a set of dumbbells, palms facing up, curl the weight up, reverse the grip so that palms are now facing the ground, and slowly lower dumbbells back to start position. Switch back and forth each rep. Do all reps one side, switch legs, repeat reps.


HIIPfit CORE MOVES OF THE MONTH

Start in a boat position and slowly extend arms overhead and legs out long. Rock backwards towards the ground and back up to seated position without arms or legs touching the ground. Arms can come down by your side, knees can bend as other options. Down to the ground and back up is one rep.

Hook a resistance band to the back leg of the bench. Laying flat on the bench gripping both handles, straighten your legs all the way up in the air. Keep elbows locked out and crunch towards your feet. Slowly lower back to bench.

Lay back on the floor with knees bent, feet flat. As you sit all the way up, reach one elbow towards the opposite knee as you bring the opposite knee up to meet your elbow. Lower back down under control and then repeat on the other side.


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!  

Start in a wider than hip width stance, toes out slightly, with a set of dumbbells at the high rack position. Squat down on one leg and as you stand grab a shoulder press. Reps can be done all one side and then the other, or your can alternate.

Start in a high plank position and bring both knees up under your hips, placing them barely off the ground. Grab a pushup and then reach one hand to the opposite foot. After the next pushup, reach the other hand back to the opposite foot.


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 standing position with a dumbbell in each hand. Step back with one leg, lunge down, and grab a bicep curl. Step back to starting position. Reps can be done all one side and then the other or your can alternate.

Lay flat on your bench with one dumbbell held up with both hands and legs straight up in the air. Lower the weight back behind head with softly bent elbows and return to start position. Once back over head, reach up with the dumbbell towards feet and slowly lower back down to the bench.