KHF December Moves of the Week

Kyle House Fitness Move of the Week December 13th: Candy Cane Curl

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 Candy Cane Curl. For this movement you will need a moderate weight and a smile on your face. This movement is a combination of an internal bicep curl and a reverse lunge. Here are the benefits of the Candy Cane Curl and why it makes us look and feel good: 

  • Activates your biceps. 

  • Strengthens your core. 

  • Builds lean muscle in your glutes and legs. 


How to perform the Candy Cane Curl:

  • Start in a standing position with one moderate weight in your right hand. Step your right foot back into a reverse lunge position and at the same time perform an internal bicep curl with your right hand. 

  • For the internal bicep curl keep your palm facing you the entire time and bring the weight across your body up into the curl position. 

  • Bending right at your elbow and flexing your bicep the entire time.

  • Repeat 8-10 times on one side and then switch to the other.

  • Get ready for the BEST version of YOU! 

Kyle House Fitness Move of the Week December 13th: Tricep Tree Topper

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 Tricep Tree Topper. For this movement you will need a moderate weight and a smile on your face. This movement is a combination of a tricep extension with lower body engagement. Here are the benefits of the Tricep Tree Topper and why it makes us look and feel good: 

  • Activates your triceps.

  • Strengthens your core and shoulders. 

  • Builds lean muscle in your glutes and legs.

How to perform the Tricep Tree Topper:

  • Start in a kneeling position with a weight overhead and arms at a 90 degree bend. Keeping your elbows in close and length in your spine. 

  • Lead with the right leg as you come up to stand and extend your arms up towards the ceiling as you flex through your triceps. 

  • Lower your arms back to 90 degrees as you come back down to kneeling. 

  • Alternate leading legs with each repetition. 

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

Kyle House Fitness Move of the Week December 6th: Double Dog

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by Michael! For your exercise enjoyment, we give you the Double Dog. For this movement you will need your body and a smile on your face. This movement is a combination of a crouching dog and an upward dog. Here are a few benefits of the Double Dog and why it makes us look and feel good:

  • Activates your shoulders.

  • Strengthens your core. 

  • Builds lean muscle in your chest .

How to perform the Double Dog:

  • Start in a high plank position, wrists right under your shoulders. 

  • Bend at your knees and send your hips back towards your heels into your crouching dog.

  • Arch your back and roll out straight into your upward dog. Focusing on your shoulders away from your ears and strengthening through your legs. 

  • Reverse the move back into crouching dog and repeat. 

  • Option to flow from your crouching dog into your low cobra. 

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

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