Kyle House Fitness Move of the Week April 5 : Twisted Malasana
This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Lynn and Melo. For your exercise enjoyment, we give you the Twisted Malasana. For this movement you will need a light set of dumbbells and a smile :)! This movement is a combo of a malasana hop with an oblique twist in a sumo squat. Here are a few benefits of the Twisted Malasana and why it makes us look and feel good:
- Builds core stabilization through the movement of the oblique twist while maintaining a long spine in the sumo squat.
- Builds lean muscle in the glutes, core, and legs.
- Builds shoulder stability and strength
- Raises your heart rate by adding in the hop option.
How to perform the Twisted Malasana:
- Start in a high plank position, wrists right under your shoulders. Step left foot to the outside of the left hand, right foot to the outside of your right hand or hop both feet at the same time.
- Come into your sumo squat position with optional weights in both hands and your arms straight out in front of you; finding a long spine in this position.
- Bring your right arm back with weight in hand, keeping your focus on the weight the entire time while twisting through your core. Repeat on the left side.
- Once both arms are back to center, put both weights down and step or hop back into your high plank. All of that is one repetition.
- Repeat these movements 6-8 times and get ready to be one step closer to the BEST version of YOU!
Kyle House Fitness Move of the Week April 5 : Hay Bailer
This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Kyle and Caleb. For your exercise enjoyment, we give you the Hay Bailer. For this movement you will need a moderate dumbbell and a smile :)! This movement is a combo of a squat with an oblique twist. Here are a few benefits of the Hay Bailer and why it makes us look and feel good:
- Core stabilization is needed to help protect the spine. This movement will help build up core strength and awareness as you work on your range of motion.
- Engages your entire body as you match your breath work to every stretch and flex motion. Inhale with the stretch, exhale with the flex.
- Builds lean muscle in the core, glutes, and legs.
How to perform the Hay Bailer:
- Start in a standing position with the weight held horizontally in front of you.
- Bend at the knees and squat down, making sure to even out your weight through both feet. As you squat down bring the weight to the outside of one hip and send your focus to the weight.
- As you stand bring the weight across your body and up overhead to the opposite side of where the weight started. Finding that oblique twist through this movement.
- Keep your focus on the weight the entire time to really make sure you get deep into the oblique twist. Repeat 8-10 times on this side and then switch starting positions with the weight.
- One step closer to the BEST version of YOU!
Kyle House Fitness Move of the Week April 5 : Side Plank Row + Press
This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructor Kyle and Special Guest, Officer Ampthor!! You might remember him from CNN and Anderson Cooper with his sweet dance moves! For your exercise enjoyment, we give you the Side Plank Row and Press. For this movement you will only need your body and a dumbbell. This movement is performing a row and press while in holding a side plank. Here are a few benefits of the Side Plank Row and Press and why it makes us look good and feel good:
Teaches us how to stabilize using our side body core work which is an often underutilized part of the body.
Strengthens shoulder and core stabilization which protects your spine and helps with good posture
Strengthens and builds lean muscle in the arms and shoulders working with dumbbell resistance training.
How to perform the Side Plank Row And Press:
- Start in a side plank position on your knees or extended legs. You could stack or stagger the feet if the legs are extended.
- While holding the side plank, grab a dumbbell and row up towards your chest and firm your back muscles
- From here, press the weight overhead while firming your shoulders and triceps.
- Release the weight back down to the starting position with control and repeat
- Work up to 8-10 reps on each side and say hello to a more trim waistline and stronger shoulders and back muscles. Hooray for Full Body Days!