KHF October Moves of the Week

Kyle House Fitness Move of the Week October 11th: Pyramid Complex

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by Kyle! For your exercise enjoyment, we give you the Pyramid Complex. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a pyramid RDL (Romanian Deadlift) and a hammer curl. Here are a few benefits of the Pyramid Complex and why it makes us look and feel good:

  • Activates your glutes and hamstrings. 

  • Builds lean muscle in your arms. 

  • Strengthens and stabilizes your core. 

How to perform the Pyramid Complex: 

  • Start with your left foot forward and your right foot about a footprint behind creating your pyramid stance. 

  • Weights in hand and a soft bend in that front knee. Hinge at your hips and lower the weights down towards the ground. 

  • Focus on maintaining a long spine and not letting your back arch, feeling the stretch in your hamstrings. 

  • Come back up to start position and curl the weights up with palms facing each other creating that hammer curl. 

  • Repeat this movement 8-10 times with the left foot forward and switch to the right. 

  • Get ready for the BEST version of YOU!

Kyle House Fitness Move of the Week October 11th: Kickback Step Up

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by Arnold! For your exercise enjoyment, we give you the Kickback Step Up. For this movement you will need a set of moderate weights and a bench. This movement is a combination of a tricep kickback and a step up. Here are a few benefits of the Kickback Step Up and why it makes us look and feel good: 


  • Activates your legs and glutes. 

  • Strengthens your triceps and biceps. 

  • Builds lean muscle in your core. 


How to perform the Kickback Step Up:

  • Start with one foot on the bench and one foot on the floor, in a lunge position. Weights are in hands and palms facing in, slightly hinge forward. 

  • Arms are starting at a 90 degree bend and then extend your arms back into a tricep kickback. Bring your arms back to center as you step up onto the bench with your bottom foot. 

  • Think about pushing off your front foot that is on the bench. 

  • Another option is to take out the bench and do the move on the floor.

  • Repeat these movements 8-10 times on each side. 

  • Get ready for the BEST version of YOU! 

Kyle House Fitness Move of the Week October 4th: Lateral Lunge + Curl


This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by Melo! For your exercise enjoyment, we give you the Lateral Lunge + Curl. For this movement you will need a light to moderate band. This movement is a combination of a lateral lunge with a single arm bicep curl. Here are a few benefits of the Lateral Lunge + Curl and why it makes us look and feel good:

  • Strengthens your legs and glutes. 

  • Builds lean muscle in your arms. 

  • Activates your core and stabilizes your spine. 

How to perform the Lateral Lunge + Curl:

  • Start in a standing position, put the band under your left foot with both handles in your left hand. 

  • Step out with your right foot into a lateral lunge, focusing on your knee going right over that ankle. 

  • As you step out you are holding a 90 degree bend in that arm with the band. As you come back up to stand you grab a bicep curl. 

  • Option to start in a wide stance and bend that knee into the lateral lunge and take out the moving portion of the move. Still grabbing a bicep curl at the top. 

  • Repeat 8-10 times on each side. 

  • Get ready for the BEST version of YOU!

KHF September Moves of the Week

Kyle House Fitness Move of the Week September 27th: Woodchoppers



This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by Kyle and Arnold! For your exercise enjoyment, we give you the Woodchoppers. For this movement you will need a moderate weight. This movement is a combination of an oblique twist and shoulder stability. Here are a few benefits of the Woodchoppers and why it makes us look and feel good: 


  • Stabilizes and strengthens shoulders. 

  • Activates your obliques. 

  • Builds lean muscle in your legs and glutes. 


How to perform the Woochoppers:

  • Start with both hands on the handle of the moderate weight.

  • Keep your arms straight as your bring the weight over your left shoulder, pivot on your right foot. Then bring the weight down past your right knee and pivot on your left foot. 

  • Focus on the rotation of your obliques, keeping your arms straight, and a small squat as you bring the weight past your knee. 

  • Another option is to take out the weight and find a fist with your hands, creating the same intensity in the shoulders. 

  • Repeat 8-10 times on each side and get ready for the BEST version of YOU! 

Kyle House Fitness Move of the Week September 20th: Reverse Lunge + Curl

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Arnold and Alex! For your exercise enjoyment, we give you the Reverse Lunge + Curl. For this movement you will need a moderate weight. This movement is a combination of a reverse lunge with a bicep curl. Here are a few benefits of the Reverse Lunge + Curl and why it makes us look and feel good: 

  • Builds lean muscle in your legs and glutes. 

  • Activates your biceps.

  • Strengthens your core and stabilizes your balance. 


    How to perform the Reverse Lunge + Curl:

  • Start with weights in hand, standing tall.

  • Bring one foot back into a reverse lunge and as you step back curl your weights up. 

  • As you come back to stand bring the weights back to start position.

  • You can do all repetitions on one side or alternate.

  • Another option is to isolate each movement. Step back into your reverse lunge, and after coming to stand you can curl the weights up. 

  • Repeat 8-10 sides on each leg, and get ready for the BEST version of YOU!

Kyle House Fitness Move of the Week September 13th: Crossover Press

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by founder Kyle and instructor Melo! For your exercise enjoyment, we give you the Crossover Press. For this movement you will need a bench and a moderate weight. This movement is a combination of a step up with a horizontal press. Here are a few benefits of the Crossover Press and why it makes us look and feel good: 

  • Activates your chest with the horizontal press. 

  • Builds lean muscle in your legs and glutes.

  • Strengthens your core and stabilizes your balance. 

How to perform the Crossover Press: 

  • Start standing beside your bench, bring your opposite foot that is away from your bench onto the bench. Making sure to cross that foot as you step up. 

  • With your weight in hand, holding it horizontally against your chest. Step up onto the bench, and press the weight straight out in front of you. 

  • Come back down beside your bench and bring the weight back to your chest. 

  • Option to do this on the floor without the bench and come into a curtsy lunge and as you come up to stand press the weight out. 

  • Repeat this move 8-10 times on each side and get ready for the BEST version of YOU! 




Kyle House Fitness Move of the Week September 6th: Gladiator Get Up

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Arnold and Katie! For your exercise enjoyment, we give you the Gladiator Get Up. For this movement you will need one light to moderate weight. This movement is a combination of a hip lift and tricep extension. Here are a few benefits of the Gladiator Get Up and why it makes us look and feel good: 

  • Builds lean muscle in your legs, glutes and upper body.

  • Activates your shoulders and triceps.

  • Strengthens your core.

How to perform the Gladiator Get Up:

  • Start on your back with one leg extended and the opposite foot planted on the ground. Weight is in the same hand as the bent leg and straight up towards the ceiling.

  • Press up onto your tricep of your arm that is down, then onto your hand and then all the way up as you lift your hips. Make sure to squeeze your glutes and core at the top of the lift.

  • Lower your hips back down, then onto your forearm and all the way back down.

  • Option to take out the hip lift and come onto your forearm and then your hand.

  • Making sure to focus on the engagement of your full body.

  • Repeat these movements 8-10 times on each side and get ready for the BEST version of YOU!