KHF March Moves of the Week

Kyle House Fitness Move of the Week March 28th: Weighted Sit Up

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by founder Kyle and realtor Sarah Brogdon! For your exercise enjoyment, we give you the Weighted Sit Up. For this movement you will need one moderate weight and a smile on your face. Here are the benefits of the Weighted Sit Up and why it makes us look and feel good: 


  • Engages your shoulders and triceps in the overhead press.  

  • Builds lean muscle in quads and glutes.

  • Stabilizes your core and obliques.


How to perform the Weighted Sit Up:

 

  • Start on your back with your knees bent and feet planted. Weight is in one hand and elbow is down on the ground.

  • First option is to sit all the way up and as you sit up you press the weight straight up overhead.

  • Engaging your core and shoulders as you sit up and press. Lower yourself back down to the starting position and returning that elbow down to the ground.

  • Another option is to press that weight up and perform a crunch instead of a full sit up.


Kyle House Fitness Move of the Week March 21st: Kneeling Complex

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

  • Engages your triceps in the overhead press.  

  • Builds lean muscle in quads and glutes.

  • Stabilizes your core and obliques.

How to perform the Kneeling Complex:

 

  • Start with one knee on the ground, hips stacked over that knee. The other leg extended out to the side with the inner part of your foot on the ground. Bring that weight overhead with a diamond grip and your elbows in close to your ears.

  • Make sure your shoe laces are on the ground with the foot that has the bent knee. Send your hips back towards your heel and at the same time bend your elbows back and feel the stretch in your triceps.

  • As you lift your arms back up you lift your hips back to the starting position. You should feel it in your glutes, quads, and triceps the most.

  • Another option is to keep the lower body still and just focus on the tricep overhead press.

Kyle House Fitness Move of the Week March 14th: Crossover Row

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 Crossover Row. For this movement you will need one moderate weight and a smile on your face. Here are the benefits of the Crossover Row and why it makes us look and feel good: 



  • Engages your upper back in the row.  

  • Builds lean muscle in quads and glutes.

  • Stabilizes your core and obliques.



How to perform the Crossover Row:

 

  • Start with a set of moderate of weights and in a plank position. 

  • Perform a row on each side making sure to bend your elbow and bring it towards your hip. 

  • After the rows bring your right knee over to your left elbow and then left knee over to your right elbow performing the crossover. 

  • Activating your core the entire time, pulling your belly button in and away from your shirt.

  • One set of rows and one set of crossovers equals one repetition.

  • Repeat 6-8 times. 

Kyle House Fitness Move of the Week March 7th: Sumo Internal Curl

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


  • Activates your inner thighs and glutes.  

  • Builds lean muscle in your biceps.

  • Stabilizes through your core and spine


How to perform the Sumo Internal Curl:

 

  • Start standing with one moderate weight in your right hand and find your sumo squat position. Feet out wide, toes pointed out and heels pointed in, knees stacked over your ankles.

  • While maintaining a long spine perform an internal rotation curl. Your palm is going to face you the whole time as you bend your elbow and curl the weight up to your shoulder and release it back down. 

  • Make sure you keep the weight close to your body the whole time as you perform 8-10 repetitions on each side.

  • Another option is to come up out of the squat in between each repetition and sit back into the squat before your internal curl.