KHF January Moves of the Week

Kyle House Fitness Move of the Week January 31: Malasana Row

This week fitness director Melo cues us through the HIIPfit Move Of The Week (MOTW): The Malasana Row. For this movement you will need a set of weights. The is a combination of row with a malasana hop. Here are the benefits of the Malasana Row and why it makes us look and feel good: 

  • Builds lean muscle in your upper back.

  • Activates and strengthens your glutes, thighs and hamstrings.

  • Stabilizes your core and balance. 

How to perform the Malasana Row: 

  • Start in a high plank position with a set of weights either in your hands or on the ground under your chest. 

  • Hop your feet to the outside of your hands coming into your malasana squat. 

  • Lifting your chest at the top as you stay low in your squat. 

  • Hop your feet back to your plank position. Row the weights up one at a time while squeezing your upper back. 

  • Hop your feet back to the outside of your hands and repeat. 

  • Another option is to step your feet in and out and take out the hop. 

  • You’ll be feeling all kinds of good after this move! 

Kyle House Fitness Move of the Week January 24th: Bicycle Fly

This week Josh cues us through the HIIPfit Move Of The Week (MOTW): The Bicycle Fly. For this movement you will need a set of weights. The is a combination of chest fly with leg extensions. Here are the benefits of the Tap Out Press and why it makes us look and feel good: 


  • Builds lean muscle in your chest.

  • Activates and strengthens your glutes, thighs and hamstrings.

  • Stabilizes your core and balance. 


How to perform the Bicycle Fly: 

  • Start lying on your back on the bench with the weights in hand above your chest. Knees bent at a 90 degree bend.

  • As you open your arms out to a chest fly you are going to drop one leg and extend it straight out. 

  • Bring your leg back in as you bring your weights back to center. 

  • Maintain a slight bend in your elbow as you open and close on your chest fly. 

  • Another option is to keep your knees bent and stationary as you perform your chest fly. 

  • Repeat 8-10 times total. 

 

Kyle House Fitness Move of the Week January 17th: Tap Out Press

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 Tap Out Press. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a shoulder press and a tap out with your legs. Here are the benefits of the Tap Out Press and why it makes us look and feel good: 

  • Engages your shoulders in the press motion. 

  • Activates and strengthens your glutes, thighs and hamstrings.

  • Stabilizes your core and spine as you stand tall. 

How to perform the Tap Out Press:

  • Start with a set of moderate weights in hand, finding yourself in an athletic stance. Sinking your hips back and a slight bend in your knees. 

  • Your weight starts up at your shoulders, tap your right foot out to the side while maintaining your athletic stance. 

  • Bring your foot back to center and then press your weight up overhead. Repeat tapping your foot out, bringing it back to center and pressing the weights up.

  • Another option is to press the weights up and tap your foot out at the same time making it a combined move. 

  • Repeat these repetitions 8-10 times on each side. 



Kyle House Fitness Move of the Week January 10th: Crescent Wide Curl

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by trainer Jake! For your exercise enjoyment, we give you the Crescent Wide Curl. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a crescent lunge with a wide bicep curl. Here are the benefits of the Crescent Wide Curl and why it makes us look and feel good: 

  • Strengthens through your biceps. 

  • Activates and stabilizes your core and hips. 

  • Builds lean muscle in your glutes and legs. 

How to perform the Crescent Wide Curl: 

  • Start with weights in hand, in a crescent lunge position. Make sure your back heel stays off the ground. 

  • First option is to tap your back knee down on the ground and bring it back up with a wide bicep curl at the top. For the wide curl keep your palms facing out. 

  • Second option is to keep your knee down and do your wide curl at the bottom of the lunge. 

  • Maintaining a long spine and tight core throughout the repetitions. 

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

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