February Kyle House Fitness Moves of the Week

Kyle House Fitness MOTW February 22: Double Down Pushup

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Maria and Kyle. For your exercise enjoyment, we give you the Double Down Pushup. For this movement you will only need your body and a smile on your face :). This movement is a combo of a wide stance pushup with a narrow stance pushup. Here are a few benefits of the Double Down Pushup and why it makes us look good and feel good:

 

  • Builds lean muscle in the chest, shoulders, and triceps while helping to build stabilization in the core and also activates the legs.

  • Helps teach us how to up from a prone position with control and support 

  • Core stabilization is needed to help protect the spine. This movement will help build up core strength and awareness of how to engage the core while working on your pushups.

 

How to perform the Double Down Pushup:

  • Start in a pushup position on your knees or toes with your arms outside your shoulders. This position of the arms will target more chest muscles.

  • Perform a pushup and then when the arms are extended, walk or jump the arms into a narrow,tricep pushup with hands stacked under the shoulders.

  • Perform another pushup here. This is very similar to the chaturanga pushup from the yoga world. After completing a wide and narrow pushup, that is one repetition.

  • For another option you could add more plyometric action by jumping the arms in and out to the two positions.

  • Work up to 8-10 rounds of pushups or 16-20 pushups total and say hello to a stronger and better looking YOU!

Kyle House Fitness MOTW February 15: Table Top Shoulder Complex

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Alex and Kyle. This week we are working on theTable Top Complex. For this movement you need one dumbbell and an optional mat for extra support for the grounded knees. This movement is meant to strengthen your core while building good shoulder mobility and stabilization! Here are a few benefits of the Table Top Complex and why it makes us look good and feel good:

 

  • Builds lean muscle in the shoulders while helping to build stabilization in the shoulders.

  • With the knees lifted option you can target more on the quadriceps

  • Core stabilization is needed to help protect the spine. This movement will help build up core strength and awareness of how to engage the core while in a table top position or all fours.

 

How to perform the Table Top Complex:

  • Start in an all fours position (Table Top) with your shoulders stacked over wrists and hips over knees

  • Grasp dumbbell in right hand, embrace your core and extend your right arm straight forward with your palm in towards your face. Work to get the weight lifted to shoulder height.

  • Lower the weight back to start and then lift the weight straight out to the side keeping palm facing downward. After this lateral raise, lower back to start...that is one repetition.

  • For another option you could hover the knees in more of a Jack Rabbit position.

  • Work up to about 4-5 repetitions on each arm and get ready for some strong and lean shoulders and core !

Kyle House Fitness MOTW February 8: The Arnold Special

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Arnold and Kyle. For this week, we give you the Arnold Special. For this movement you need two dumbbells and either a bench or a surface to squat on. This movement is a combo of a front squat with an Arnold press Here are a few benefits of the Arnold Special and why it makes us look good and feel good:

 

  • Builds lean muscle in the shoulders while helping to build stabilization in the shoulders.

  • It is more of a front squat stance which will mainly target the quads. Allover glute activation occurs as well to help lift and firm the booty. 

  • Core stabilization is needed to help protect the spine. This movement will help build up core strength and awareness of how to engage the core while squatting.

 

How to perform the Arnold Special:

  • Start in a standing position facing away from your bench with dumbbells in a front rack position with palms facing in towards the chest and collarbones.

  • While having the dumbbells at shoulder height, sink into your squat while maintaining a tall spine by pulling the core muscles in tight. Think of pulling the waistline in as well.

  • Tap your buttocks to the bench and then extend through the legs to make your way back to a standing position

  • From here perform the arnold press by rotating your arms out to the sides. Once they are pulled away from the body perform an overhead press. Bring the weights with control back to the front rack position.

  • Work up to about 10-15 reps and enjoy some strong shoulders, legs, and core. Hooray for full body movements!!

Kyle House Fitness MOTW February 1: The Skandasana Press 

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Ari and Kyle. For this week, we give you the Skandasana Press. For this movement you just need one dumbbell. Here are a few benefits of the Skandasana Press and why it makes us look good and feel good:

 

  • Tones the arms and helps to support the body by strengthening  stabilization muscles for the wrists, elbows and shoulders

  • Firms the tummy and in turn helps to support your spinal column particularly in the low back

  • Builds lean muscle for your hips and thighs. This movement also helps increase range of motion in the lateral plane which is an often underused movement pattern for most people.

 

How to perform the Skandasana Press:

  • Start in a wide stance working to get your legs as wide as the breadth of your arms length if they were extended out to the sides. Ankles should lineup underneath the wrists. 

  • Hold a dumbbell at chest height, goblet style. Keep toes facing forward as you laterally lunge to one side. You must keep your knees in line with your toes and work to push your hips backwards as you lunge to one side. 

  • Keep your core pulled in tight and your spine as tall as you can while you are in the movement to protect your low back. 

  • Press back to the starting position and then reach the dumbbell overhead for an overhead press.

  • Alternate side to side or complete all reps on one side. Work up to about 10 reps per side or more as needed for your training effect.