KHF February Moves of the Week

Kyle House Fitness Move of the Week February 28th: The Hiip Swing

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by founder Kyle and Lululemon store manager Chase! For your exercise enjoyment, we give you the Hiip Swing. For this movement you will need a smile on your face. Here are the benefits of the Hiip Swing and why it makes us look and feel good: 



  • Engages your shoulders. 

  • Activates and strengthens your glutes, thighs and hamstrings.

  • Stabilizes your core and spine. 



How to perform the Hiip Swing:

  • Start in a seated position with your knees slightly bent and heels in the ground. 

  • Position your hands right under your shoulders, with your fingertips facing forward. 

  • Lift your hips up into a glute bridge position, keeping the spine long and your core engaged. 

  • As you lower your hips press them through your hands into an L sit position. 

  • Return to your glute bridge and repeat. 

  • Another option is to take out the L sit and just tap your glutes down to the ground. 



Kyle House Fitness Move of the Week February 21st: Upright Lunge

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructor Ari! For your exercise enjoyment, we give you the Upright Lunge. For this movement you will need a set of moderate weights and a smile on your face. Here are the benefits of the Upright Lunge and why it makes us look and feel good: 



  • Builds lean muscle in your shoulders. 

  • Activates your glutes and quads.

  • Stabilizes through your core.



How to perform the Upright Lunge:

 

  • Start standing with a moderate set of weights in hand, palms facing you. 

  • Perform an upright row, elbows come out and hands up to shoulder height. 

  • Hold the upright row as you step one foot back into a reverse lunge, knee tapping the floor. 

  • Come back to stand and release the upright row. 

  • Alternate between both feet in the lunge. 

  • Another option is to lift the weights up at the same time as your reverse lunge. 

  • Also you can step back into a lunge maintaining the leg flexed but without tapping the knee down. 

  • Repeat on each side 8-10 times! 

Kyle House Fitness Move of the Week February 7th: Windshield Press

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructor Arnold! For your exercise enjoyment, we give you the Windshield Wiper. For this movement you will need a set of moderate weights and a smile on your face. Here are the benefits of the Windshield Press and why it makes us look and feel good: 

  • Builds lean muscle in your chest. 

  • Activates and strengthens your obliques.

  • Stretches your hamstrings and quads.

     

How to perform the Windshield Press:

 

  • Start with a set of moderate weights in hand, laying on your back with your legs lifted. 

  • Keep your heels flexed and legs straight to the ceiling. 

  • Perform a chest press with the weights and then drop both legs to the right at a 45 degree angle. 

  • Bring your legs back to center and perform another chest press. Drop both legs to the left this time and back to center. 

  • Repeating this 5-8 times on each leg drop with the chest press in between each time.

  • Another option is to keep your knees at a 90 degree bend and then perform your leg drop. 


 

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