KHF October Moves of the Week

Kyle House Fitness Move of the Week October 11th: Pyramid Complex

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by Kyle! For your exercise enjoyment, we give you the Pyramid Complex. For this movement you will need a set of moderate weights and a smile on your face. This movement is a combination of a pyramid RDL (Romanian Deadlift) and a hammer curl. Here are a few benefits of the Pyramid Complex and why it makes us look and feel good:

  • Activates your glutes and hamstrings. 

  • Builds lean muscle in your arms. 

  • Strengthens and stabilizes your core. 

How to perform the Pyramid Complex: 

  • Start with your left foot forward and your right foot about a footprint behind creating your pyramid stance. 

  • Weights in hand and a soft bend in that front knee. Hinge at your hips and lower the weights down towards the ground. 

  • Focus on maintaining a long spine and not letting your back arch, feeling the stretch in your hamstrings. 

  • Come back up to start position and curl the weights up with palms facing each other creating that hammer curl. 

  • Repeat this movement 8-10 times with the left foot forward and switch to the right. 

  • Get ready for the BEST version of YOU!

Kyle House Fitness Move of the Week October 11th: Kickback Step Up

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 Kickback Step Up. For this movement you will need a set of moderate weights and a bench. This movement is a combination of a tricep kickback and a step up. Here are a few benefits of the Kickback Step Up and why it makes us look and feel good: 


  • Activates your legs and glutes. 

  • Strengthens your triceps and biceps. 

  • Builds lean muscle in your core. 


How to perform the Kickback Step Up:

  • Start with one foot on the bench and one foot on the floor, in a lunge position. Weights are in hands and palms facing in, slightly hinge forward. 

  • Arms are starting at a 90 degree bend and then extend your arms back into a tricep kickback. Bring your arms back to center as you step up onto the bench with your bottom foot. 

  • Think about pushing off your front foot that is on the bench. 

  • Another option is to take out the bench and do the move on the floor.

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

  • Get ready for the BEST version of YOU! 

Kyle House Fitness Move of the Week October 4th: Lateral Lunge + Curl


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 Lateral Lunge + Curl. For this movement you will need a light to moderate band. This movement is a combination of a lateral lunge with a single arm bicep curl. Here are a few benefits of the Lateral Lunge + Curl and why it makes us look and feel good:

  • Strengthens your legs and glutes. 

  • Builds lean muscle in your arms. 

  • Activates your core and stabilizes your spine. 

How to perform the Lateral Lunge + Curl:

  • Start in a standing position, put the band under your left foot with both handles in your left hand. 

  • Step out with your right foot into a lateral lunge, focusing on your knee going right over that ankle. 

  • As you step out you are holding a 90 degree bend in that arm with the band. As you come back up to stand you grab a bicep curl. 

  • Option to start in a wide stance and bend that knee into the lateral lunge and take out the moving portion of the move. Still grabbing a bicep curl at the top. 

  • Repeat 8-10 times on each side. 

  • Get ready for the BEST version of YOU!