Checkout the Kyle House Fitness prescribed HIIPfit moves for May 2019!
Watch them, practice them and perfect them in class throughout the month of May.
We are excited to announce this month we will be adding in a new piece of equipment to the HIIPfit room. Say hello to your new friends… the Mini-bands!!
Key things to remember when using the mini-bands:
There are four levels of resistance
Red = Medium
Blue = Heavy
Purple = Extra Heavy
Grey = Ultra heavy
All bands are stored in the Reebok Deck Benches - Just lift up on the handle on the backside of the bench
For Lower Body Work, it’s easiest to put on and remove the bands while seated
In most cases, if you can stretch a min-band to more than double the size then you need to upgrade to the next level of resistance
Checkout the video below to learn more about the mini-bands
HIIPFit Mini-Band Tutorial
HIIPfit UPPER BODY MOVES OF THE MONTH
Start in a high plank position to the back of your step, with one hand on the ground, one hand on the bench. Lower down into a pushup and explosively press yourself up as you simultaneously take the hand on the ground to the hand on the bench. Lower the moving hand back to the ground for another rep. Each pushup is 1 rep. Do all reps one side, switch sides and repeat for reps, or alternate sides each rep. Option includes doing the push up on knees or toes on the ground with or without the explosive press up.
Thunderbolt + Pulldown
Loop a mini band around both arms at the wrist (LOW position) while you stand in your thunderbolt position (crescent lunge, hinge forward with a long spine, arms reaching forward overhead, palms facing each other). As you maintain tension on the band in both directions, pull your arms down and wide towards your chest, and then return to start position. Perform all reps one side, switch lead legs and repeat for reps. Option includes coming into a chair pose for the movement.
Banded Wide Row
Loop a resistance band through the front bottom notches of the bench. Stand on top of the bench grabbing each handle. Sit in a chair position, palms facing down. Pull the band towards your body aiming the elbows out wide and slowly return to start position. Option includes doing the same movement on the ground with a set of dumbbells.
HIIPfit LOWER BODY MOVES OF THE MONTH
Start in a standing position close to your bench. Squat down and laterally hop away from the bench, landing softly and with good squat form. Repeat movement to return to start position. Jumping away from your bench and back to your bench is 1 rep. Option includes staying in a squat position as you laterally walk away 2-3 steps and back 2-3 steps towards your bench.
Squat + Leg Lift
Start in a standing position with a mini band looped around the ankles (LOW position). Squat down and as you stand laterally lift one leg out, plant it back down and repeat the squat. Focus on keeping a fully flexed foot, fully extended leg, and keep that lifted leg right in line with your hips with each lift. After this next squat, perform a lateral leg lift with the other leg. Alternate each rep or do all reps one side and repeat on the other. Option includes doing the same move without the mini band.
Start in a standing position with a set of dumbbells in hand. Step one foot out slightly in front, about a foots length. With both heels firmly planted, and both knees softly bent, keep a long spine and hinge forward at the hips feeling the stretch of the hamstrings. Stand tall and repeat. All reps to be done on one side, switch lead legs, and repeat for reps. Option includes performing an RDL with both feet together.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Sumo + External Rotation
Loop a mini band around your wrists (LOW position), bring your elbows in to your sides, thumbs facing up, and stand in a sumo position. Slowly externally rotate your arms as you keep your elbows in close and slowly return to starting position. Maintain tension through the band in both directions. Options include coming in to a chair or standing position, grabbing a light set of dumbbells for the movement instead of the band, or performing a squat with each rep.
Boat + Curls
Grab a set of dumbbells and sit in a boat position on top of your bench. Legs can be fully extended or bent in a reverse tabletop position. Lower your arms towards the ground and curl them back up while keeping the shoulders down and back, and tall spine. Options include planting the feet on the ground and leaning back to activate the core, or sitting completely upright.
Warrior 2 + Tricep Extensions
Start in a Warrior 2 position grabbing a resistance band. The front arm will hold most of the band in a bundle, the back arm will hold the band above the handle. Keep your back elbow close to your side and the front arm in close to your chest. Extend the back arm down at a slight angle and return to start position as you maintain tension throughout the band in either direction. Do all reps one side, switch lead legs and hand the bundle of band off to the other hand to repeat reps. Option includes finding a chair or standing position for the movement.
HIIPfit CORE MOVES OF THE MONTH
Mini-Band Mountain Climbers
Loop a mini band around the middle of both feet and find a high plank position. With control drive one knee towards your chest at a time as you keep that foot fully flexed. Options include doing this movement without the band, or placing your hands on the bench with or without the band.
Start in a high side plank with stacked or staggered feet. Bend both knees taking your hips to your heels and then extend both knees as you return to your side plank. Do all reps one side, switch sides and repeat for reps. Options include coming down to one or two knees (still sitting hips towards heels), or your forearm (be cautious about ROM in the shoulder).
V Crunch Complex
Lay back on your bench with both legs extended up towards the ceiling in a V shape, toes pointed, holding the bench on either side of your head. Slowly lower your legs towards the ground, lift them back up, and then lift the hips up off the bench as high as possible before slowly returning hips back to the bench. Option includes bending the knees or doing the movement on the ground.
HIIPfit FULL BODY FRIDAY MOVES OF THE MONTH
Reminder the Full Body Friday HIIPfit Class and the Full Body Saturday Class will only feature two prescriptions.
The third is announced on Facebook and Instagram on Thursday each week!
Loop a mini band around your wrist (LOW position), thumbs facing up,. As you squat down reach both arms out, as you stand pull both arms in towards your chest. Keep tension on the band in both directions. Option includes doing the movement without the band.
Place both hands on the front end of the bench while both feet are to one side of the bench. Options from here include hopping both feet up to the top of the bench and then hop down to the other side, hop all the way over the bench to the other side, or step one foot at a time to the top and then step one foot at a time down to the other side of the bench. Keep knees bent throughout, and step or jump with a light landing. Touching down on both sides is 1 rep. Another option here is to come down to the ground in a jack rabbit position and laterally step or hop both feet side to side.
HIIPfit FULL BODY SATURDAY MOVES OF THE MONTH
Reminder the Full Body Friday HIIPfit Class and the Full Body Saturday Class will only feature two prescriptions. The third is announced on Facebook and Instagram on Thursday each week!
Jack Rabbit Complex
Loop a mini band around your thighs (HIGH position) and set up in a jack rabbit position. Staying in jack rabbit and maintaining tension in the band in both directions, slowly step one arm and that same foot out as you laterally step 2-3 times. Slowly switch lead arm and leg to laterally step back 2-3 times. 2-3 steps in one direction, 2-3 steps back is 1 rep. Option includes doing the same thing without the mini band.
Bench Up and Overs
Start with one foot on the bench, the other on the ground. Options from here include stepping the grounded foot onto the bench, and then stepping the bench foot to the ground, or taking more of a hop and switching top feet without them ever being on top of the step together. Keep knees bent and stay low with either stepping or jumping. Touching down on both side is 1 rep. Another option here is to come down to the ground, find a chair position, and tap one foot out to the side, step it back in, and repeat on the other side.