May HIIPfit MOVES OF THE MONTH

HIIPfit (High Intensity Interval Programming)  is an exclusive KHF high intensity interval workout program designed to burn calories, increase mobility and build muscle by combining cardio, weight training, and yoga. 

The class is broken down into:

  • the Warm Up (Yoga + Muscle Activation)
  • 2 Tread Sets(Interval Cardio)
  • 2 Floor Sets (Weight Training and Yoga-centric Movement) 
  • the Burnout (Power Yoga + Core) 
  • the Cool Down (Yin + Deep Stretch Yoga) 

The two Floor Sets each have three exercises (total of six). Three are the prescribed moves of the month chosen by Kyle Hous + Fitness Director Melo Russel and the other three moves are left up to our talented trainers.  

Below you will see this month's prescribed moves. 

Review them, practice them on your own, and progress with the movement in class over the entire 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 on Thursday each week!  

 

HIIPfit UPPER BODY MOVES OF THE MONTH

Dumbbell Pullover- Lying flat on a bench, hold 1 dumbbell extended overhead with both hands. Lower the weight past your head and pull back overhead. Only lower the weight back as far as you can control.

Svend Press- Take one dumbbell or two dumbbells and squeeze together over your chest. Maintaining that squeeze, press both dumbbells straight forward and back to start position.

Locust Pull-Lay down on your stomach on the ground fully extended. Grab a resistance band about shoulder width apart (closer the hands the more resistance, the farther the hands the easier the resistance). As you raise your upper and lower body off the ground, pull the resistance band apart towards your collar bone. As you lower your body back to the ground, return your arms to the start position. Maintain a long spine, head in a neutral position, and maintain the resistance in the band in both directions (no slack).


HIIPfit LOWER BODY MOVES OF THE MONTH

Bulgarian RDL- Grab a set of dumbbells and place one foot on a bench, the other on the ground.Maintain a tall spine and step out wide enough to challenge your range of motion being sure that the knee, ankle and foot are aligned. Tip forward at the hips for a single leg deadlift, then stand again. (Can be done with both feet grounded)

Lateral Lunge- Start in a standing position, step out wide and to the side with a bent knee, and keep the opposite leg out straight. Return to start position. Maintain stacked alignmed of the knee, ankle and foot in the wide step out. Reps can be done alternating or all reps one side and then the other.

Kill the Lights- Start in a table top position. Go to the forearm with one arm but remain on the hand for the other. On the hand side, take that same side leg and bring it towards the elbow and then extend it back behind you at a high angle. Focus is the glute medius.


HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH

Warrior 3+Shoulder Extension- Starting position is in standing and then transitioning into Warrior 3 (single leg balance position but hinged over at the hip), making your body the shape of a capital T. Optional light set of dumbbells. Start hinging at the hips. Once you have your balance, extend your arms straight forward, and then slowly pull your arms back to the start position. Maintain a long spine, and level hips. (Can also be done with both feet grounded, slight split stance, hinged at the hips)

ion. 

Banded Bicep Curl-Loop a resistance band to the bottom of the bench. Stand on the bench in a chair position with a handle in each hand. Curl handles up and control the lower back to the start position. This could also be done with one foot on the bench and one off the bench.

Warrior Tricep Kickback-With one dumbbell in hand, find your Warrior 1 stance. Maintain a long spine and level hips. The dumbbell side elbow is to start high at the hip. Extend the dumbbell back towards the feet back foot. Return to start position (elbow high at hip).


HIIPfit CORE MOVES OF THE MONTH

Twisted Lowers-Lying on your back either on the floor or bench, start with both legs straight up. As you lower your legs towards the ground, trace a circular pattern. Go as far as you can control and then reverse that circular pattern all the way back to the start position. Lowering down and raising up is 1 rep.

360 Crunch-Lying on your back on the floor, raise your shoulder blades off the ground. Move your upper body in a circular pattern while keeping shoulder blades off the ground. You could alternate circular patterns or go for reps in one direction and then the other.  

Oblique Reach-Kneel on one knee while the other leg is outstretched to the side. Raise both arms over head and with or without a dumbbell, reach both arms and torso as far to one side as possible, return to the start position, and reach as far as possible to the other side. Go for reps, then switch legs and repeat. Maintain a long spine throughout.


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 on Thursday each week!  

Renegade Row+Mt. Climber (6)-Start in a high plank position with hands on dumbbells or on the floor. Grab a row on one side, row on the other side, then grab 6 mt. climbers. This is 1 rep. Rows can be done on knees or toes. Focus on keeping hips level throughout exercise.

Kneel to Squat Curl- Start in kneeling position with a dumbbell in each hand. Stand to a squat position, then grab a bicep curl. Lower back down to a kneeling position. Do reps with one leg leading both up and down, then do reps with the other leg leading both up and down. (Can also be done seated on bench to start, then stand to a squatted position), (Another option would be starting in standing, performing a squat and then curl at the bottom of the squat).


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 on Thursday each week!  

Down Dog + Push-up - Start in down dog position, Lower hips down into a high plank position, then grab another pushup. You could also add in a down dog push-up for another option.

45 Degree Angle Lunge+Row-Start in a standing position and then step out into a 45 degree angle with one leg and squat, slightly hinged at the hips and row. Return leg to start position. Reps can be done all one side or alternating.