November Moves of the Week

Kyle House Fitness Move of the Week November 15th: Renegade Row

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 Renegade Row. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a row in a plank position and a pushup. Here are a few benefits of the Renegade Row and why it makes us look and feel good: 

  • Activates and stabilizes your core. 

  • Builds lean muscle in your chest and back. 

  • Strengthens your glutes and legs. 

How to perform the Renegade Row:

  • Start in a plank position with a weight in each hand. Make sure your hips are in line with your spine.

  • Perform a row with each arm, flexing your back the entire time. 

  • After you row perform a pushup on your toes or on your knees. Repeat the row with each arm and back to the pushup. 

  • Option to just use one weight to rotate between each hand. Also option to take out the pushup completely.

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

Kyle House Fitness Move of the Week November 8th: Hip Bridge + Sit Up

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 Hip Bridge + Sit Up. For this movement you will need one weight and a smile on your face. This movement is a combination of a single leg glute bridge and a full sit up. Here are a few benefits of the Hip Bridge + Sit Up and why it makes us look and feel good: 

  • Activates and stabilizes your shoulders. 

  • Builds lean muscle in your glutes. 

  • Strengthens your core.  

How to perform the Hip Bridge + Sit Up:

  • Start laying down with your knees bent and feet planted. 

  • The weight is in your right arm as you extend that arm towards the ceiling. If your right arm is up, your right leg is also up. 

  • Perform a single leg glute bridge and then sit all the way up with your leg and arm still extended. 

  • Lay back down to your start position and repeat 8-10 times on each side. 

  • Another option is to have both feet planted, the weight straight above you in both hands. Perform a glute bridge and then sit up with both arms extended. 

  • Get ready for the BEST version of YOU!

Kyle House Fitness Move of the Week November 1st: Chair Curl + Press

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 Chair Curl + Press. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a bicep curl and a shoulder press. Here are a few benefits of the Chair Curl + Press and why it makes us look and feel good: 

  • Strengthens your legs and glutes. 

  • Builds lean muscle in your biceps and shoulders. 

  • Activates your core. 

How to perform the Chair Curl + Press:

  • Start in a chair position with weights in hand. Maintaining a long spine, chest out and proud, shoulders away from your ears. 

  • Curl the weights as you flex your biceps and come to stand as you press the weights overhead in a shoulder press. 

  • Bring the weights back down as you come back into your chair pose. 

  • Option to come to stand before you do your curl and press. 

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

KHF October Moves of the Week

Kyle House Fitness Move of the Week October 25th: S Row

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 S Row. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a wide hinge and a Svend row. Here are a few benefits of the S Row and why it makes us look and feel good:

  • Activates your glutes and hamstrings in the hinge motion. 

  • Builds lean muscle in your chest and back. 

  • Strengthens your core. 

How to perform the S Row:

  • Start with your feet wider than your hips, toes pointed forward. 

  • With weights in hand, hinge forward at your hips and maintain a long spine.

  • Press the weights into each other and press them into your chest to create the row action. 

  • Make sure weights are pressed into each other the entire time, activating your chest and back. 

  • Option to take out the wide hinge, bring your feet together and hinge forward. 

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

Kyle House Fitness Move of the Week October 18th: 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!