March Kyle House Fitness Moves of the Week

Kyle House Fitness Move of the Week March 29 : Reverse Lunge + Upright Row

This week’s Full Body HIIPfit Move of The Week (MOTW) is brought to you by instructors Kyle and Ari. For your exercise enjoyment, we give you the Reverse Lunge + Upright Row. For this movement you will need a set of moderate weights and a clear mind! This movement is a combo of a reverse lunge with an upright row. Here are a few benefits of the Reverse Lunge + Upright Row and why it makes us look and feel good: 

 

Builds lean muscle in your legs, glutes, and shoulders.

  • Core stabilization is needed to help protect the spine. This movement will help build up core strength and awareness while working on your range of motion in your reverse lunge.
  • Engages your entire body as you match your breath work to every stretch and flex motion. Inhale with the stretch, exhale with the flex. 

 

How to perform the Reverse Lunge + Upright Row:

  • Weights in hand with your arms by your side, starting in your standing position. 
  • Grabbing a reverse lunge, one leg comes back and extends with the flex of the leg. Front foot in your 90 degree position stacking your knee above your ankle, keeping your arms out beside you.
  • Come back up to your standing position pulling your weights up into your upright row, elbows come out and stopping at shoulder height. 
  • Making sure to keep those weights close to your body as you come into your upright row. 
  • Weights come back down and switch to the opposite leg back into your reverse lunge. Repeat  8-10 times on each leg. 
  • One full body movement closer to the BEST version of YOU!

Kyle House Fitness Move of the Week March 22 : Rolling Side Plank

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Lynn and Maria. For your exercise enjoyment, we give you the Rolling Side Plank. For this movement you will only need your body and a smile on your face :)! This movement is a combo of a side plank hold with an oblique crunch. Here are a few benefits of the Rolling Side Plank 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 of working on your range of motion. 
  • Builds lean muscle in the core, and glutes.  
  • Engages your entire body as you match your breath work to every stretch and flex motion. Inhale with the stretch, exhale with the flex. 

 

How to perform the Rolling Side Plank:

  • Start in your table top position. Wrists right under your shoulders, knees underneath your hips. 
  • Open up to the right side into a side plank. Keeping your bottom knee on the ground, extending that top leg, and keeping your right arm straight. Find length also in your arm as you extend up, finding length in your spine. 
  • Grab an oblique crunch as you bring your knee and your elbow to meet together in the middle. Think about inhaling as you stretch your arm and leg out and exhaling as you meet in the middle of your oblique crunch. 
  • Repeat the movement of extending your arm and leg out and grabbing that oblique crunch 8-10 times on this side. Come back into your table top position with your neutral spine, repeat on your left side. 
  • One step closer to the BEST version of YOU!

Kyle House Fitness Move of the Week March 15 : Thunderbolt Flye

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Arnold and Caleb. For your exercise enjoyment, we give you the Thunderbolt Flye. For this movement you will need a set of moderate dumbbells and a smile on your face :). This movement is a combo of a warrior one stance with a rear deltoid stretch and flex. Here are a few benefits of the Thunderbolt Flye and why it makes us look good and feel good:

 

  • 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 the stretch and flex of the rear deltoids. 
  • Engages your chest and deltoids with a stretch and flex while activating your legs to find balance throughout your whole body.

 

How to perform the Thunderbolt Flye:

 

  • Start in a standing position, bring one foot back into a warrior one stance. Keeping your back heel down on the ground and slightly turning your foot out. 
  • Finding a lunge position with the leg that is forward, focusing on a ninety degree bend in the knee. 
  • Hinge at your hips, keeping your chest lifted and finding a long spine. 
  • Weights in hand, arms at a ninety degree bend in front of your chest, palms facing each other and meeting the weights in the middle. 
  • Open your arms out into a reverse fly position while keeping that ninety degree bend in the elbows. Think about pinching your shoulder blades together at the top of the fly.
  • Bring weight back to starting position in front of your chest and repeat for 6-8 repetitions on each leg. 
  • Prepare yourself for major gains and a better looking YOU!

Kyle House Fitness Move of the Week March 8 : Crescent Complex

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Arnold and Melo. For your exercise enjoyment, we give you the Crescent Complex. For this movement you will only need your body and a big smile on your face :). This movement is a combo of a crescent lunge with an oblique twist. Here are a few benefits of the Crescent Complex:

 

  • Helps work on your range of motion through the stabilization of your hips and engagement of your core. 
  • Builds lean muscle in your glutes and activates a stretch and flex in your chest as you open up into that spinal twist. 

 

How to perform the Crescent Complex:

  • Start in a standing position, step one leg back into your crescent lunge position keeping your heel up and finding balance on the ball of your back foot. Your front leg is bent in that lunge position.
  • Bring your arms straight out in front of you and twist your arms open towards your leading leg that is forward and bent. Twist through your core to protect your lower back. 
  • Make sure to stretch your chest as you open your arms out to a “T” shape, think about pinching your shoulder blades together to add that stretch and flex.
  • Twist back to center bringing your arms straight in front you. As you lift your arms overhead you bring your back leg back into your standing position. 
  • Another option to bring that back leg straight through into a knee raise as you lift your arms straight up overhead. 
  • Once back in your standing position repeat the movements 6-8 times on one side and then move onto the other side.
  • Working to becoming the BEST version of YOU!

Kyle House Fitness Move of the Week March 1 : Bulgarian Spiral+ 45 Day Challenge Winners!

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Arnold and Maria. For your exercise enjoyment, we give you the Bulgarian Spiral. Also this week we announced the winners of the 45 Day Challenge giveaways! For this movement you will need a bench and one dumbbell of moderate weight. This move is a combo of a Bulgarian split squat and an oblique twist. Here are a few benefits of the Bulgarian Spiral and why it makes us look and feel good:

 

  • Builds lean muscle in the quads, glutes and hamstrings while building stabilization in the core. 
  • 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 the split squat.
  • Helps teach us how to find depth in our Bulgarian Squat with control and support through the core. 

 

How to perform the Bulgarian Spiral:

  • Start with one foot on the bench while your other foot stays planted right under your hips.  Find that balance on the ball of your foot on the bench. 
  • Holding one moderate weight in the hand on the same side your foot is on the ground, other hand is behind your head with your elbow out. 
  • Squat straight down while keeping a tall spine, and your chest out. Work to take the back knee down to the floor. Once at the bottom of your squat bring the arm that is behind your head and rotate it down to make contact with your opposite knee.  
  • Focus on twisting through your core to protect your lower back. Come out of that twist, push off of the leg that is squatting to come back to your starting position to finalize that repetition.
  • For another option take out the bench work and find yourself in a reverse lunge position. Bring your knee that is extended down to the ground and then grab that core twist. 
  • Work for about 6-8 repetitions on each side and say hello to a stronger and better looking YOU!