KHF September Moves of the Week

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!

August Kyle House Fitness Moves of the Week

Kyle House Fitness Move of the Week August 30th: Chest Fly Crunch

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by founder Kyle and instructor Arnold! For your exercise enjoyment, we give you the Chest Fly Crunch. For this movement you will a set of moderate weights and a bench. This movement is a combination of a chest fly with an abdominal crunch. Here are a few benefits of the Chest Fly Crunch and why it makes us look and feel good:

  • Engages and activates your core through the crunch. 
  • Stabilizes your balance and strengthens your legs in the optional leg lower option. 
  • Builds lean muscle in your chest

How to perform the Chest Fly Crunch:

  • Start with your back on the bench, weights in hand and straight up in the air above your chest. 
  • First option is to hold your legs up with your heels flexed towards the ceiling. 
  • Open your arms out to a T shape and then bring your weights back to center as you engage your chest. Keeping a soft bend in your elbow.
  • Option two is to lower your legs as you open your arms out and lift them back as you bring your arms back to center. 
  • Option three is to go heavier in weight and keep your legs planted on the floor. Focusing more on strengthening your upper body. 
  • Repeat these moves 10-12 times and get ready for the BEST version of YOU!  

Kyle House Fitness Move of the Week August 23rd: Staggered Pushup

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Ari and Alex! For your exercise enjoyment, we give you the Staggered Pushup. For this movement you will not need any equipment, just yourself and a smile! This movement is a combination of a tricep and regular pushup, with the option to add in some oblique work. Here are a few benefits of the Staggered Pushup and why it makes us look and feel good:

  • Activates and strengthens your chest and triceps. 
  • Engages and stabilizes your core.
  • Stabilizes your balance and strengthens your legs. 

How to perform the Staggered Pushup:

  • Start in a high plank position, wrists right under your shoulders and on your tip toes. Option to do the pushup on your knees. 
  • Bring your right hand up a few inches farther up than your left hand to find yourself in that staggered position. 
  • Lower all the way down to the ground and engage your chest as you press back up to high plank. 
  • Option to bring your left knee to your left elbow as you come into your pushup to add in that oblique work. 
  • Repeat this movement 10 times on the right side and switch 10 times on the left. 
  • Get ready for the BEST version of YOU!

Kyle House Fitness Move of the Week August 16th: Banded Single Arm Row

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Kyle and Melo! For your exercise enjoyment, we give you the Banded Single Arm Row. For this movement you will need a band, a bench, and a smile on your face! This movement is a combination of a single arm row, with a staggered squat. Here are a few benefits of the Banded Single Arm Row and why it makes us look and feel good: 

  • Activates your glutes and legs during the squat movement.
  • Engages your core and balance. 
  • Builds lean muscle in your back with the rowing action. 

How to perform the Banded Single Arm Row:

  • Start in a standing position on the bench. Left foot forward, right foot back in a split stance. Both handles are in your right hand. 
  • Sink into a staggered squat, at the bottom of the squat row the band up and squeeze your back. Staying in your squat for all the repetitions on this side. 
  • Switch your stance in your legs, and switch handles to the opposite hand and repeat. 
  • Another option is to come into your squat, row your handles up, and then come back up to stand instead of holding the squat the whole time. 
  • Repeat 8-10 times on each side. 

Kyle House Fitness Move of the Week August 9th: Rolling Plank Jack

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Julie and Arnold! For your exercise enjoyment, we give you the Rolling Plank Jack. For this movement all you will need is a bench and a smile on your face! This movement is a combination of a tuck/roll and a rolling plank. Here are a few benefits of the Rolling Plank Jack and why it makes us look and feel good: 

  • Raises your heart rate in the rolling plank action.
  • Engages your core and upper body.
  • Stabilizes your balance and strengthens your legs.

How to perform the Rolling Side Plank: 

  • Start standing at the front of your bench, sit down onto the bench and roll your back onto the bench while tucking your knees into your chest. 
  • Roll yourself forward and as you come forward plant your hands on the floor and send your feet back into a plank position with feet on either sides of the bench. 
  • Roll yourself back on the bench and repeat. 
  • Option two is to roll into your plank and bring your feet to the top of the bench ending a plank position. 
  • Option three is to roll up onto the bench and come up to a standing position instead of a plank. Optional calf raise at the top. 
  • Repeat 6-8 times through and get ready for the BEST version of YOU! 

Kyle House Fitness Move of the Week August 2nd: Lateral Lunge + Front Raise

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructor Jayme and trainer Jake! For your exercise enjoyment, we give you the Lateral Lunge + Front Raise. For this movement you will need a set of moderate weights and a smile on your face! This movement is a combination of a lateral lunge with a front raise. Here are a few benefits of the Lateral Lunge + Front Raise and why it makes us look and feel good: 

  • Builds lean muscle in your legs and glutes 
  • Activates your core and stabilizes your balance.
  • Engages your shoulders and arms in the raising motion. 

How to perform the Lateral Lunge + Front Raise: 

  • Start with your feet out wider than your hips and your toes pointed forward. Weights in hand, palms facing you. 
  • Bend your right knee and send all your weight into your heel as you lower into a lateral lunge. 
  • Come back up to center and raise your weights in front of you up to shoulder height into your front raise. 
  • Repeat 6-8 times on each side. 
  • Another option is as you come back up from your lateral lunge you bring your foot in and have both feet under your hips. Still raising the weights into a front raise as you come to stand. 
  • Move your foot back out to a wide stance as you sink into your lateral lunge. Making it a moving lunge. 
  • A final option is to take feet out wider than your hips and point your toes out slightly and lower into a sumo squat, still lifting the weights into a front raise at the top. 
  • Heres to the BEST version of YOU!