November

KHF HIIPfit MOVES OF THE MONTH

Below you will see your Kyle House Fitness prescribed HIIPfit moves for November. 

Review them, practice them, 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 prescribed moves.  The third is announced on Facebook on Thursday each week!


MONDAY

HIIPfit UPPER BODY MOVES OF THE MONTH

Exercise 1

Push Ups

Three different ways to perform this pushup. Inclined-hands on the bench with feet on the floor, Declined-hands on the floor with feet on the bench, or Traditional-hands and feet on the floor. Options for incline and traditional include coming down to the knees.

Exercise 2

Crescent + Band Row

Start in a crescent lunge, hinging slightly at the hips while maintaining a long spine. Loop the resistance band under the lead leg. Grab the handles for less resistance, or the band itself for more resistance. Keep the palms facing each other as you pull the band towards your sides and as you lower the bands to start position. Perform reps, switch lead legs, and repeat for reps.

Exercise 3

Dumbbell Flys

Lay flat on the bench with a set of dumbbells. Palms face each other as you hold the dumbbells up over the middle of your torso. With softly bent elbows, lower the dumbbells towards the ground, stopping at shoulder height, right in line with your chest. Bring both dumbbells back to start position.


TUESDAY

HIIPfit LOWER BODY MOVES OF THE MONTH

Exercise 1

Banded Split Squat

Loop a resistance band to the bottom of the front of the bench. Grab a handle with either hand and stand on top of the bench in a split stance or narrow lunge. Squat down finding a 90 degree bend in the knees and return to start position. Perform all reps one side, switch lead legs and repeat on the other side. Option is to use dumbbells and perform the same exercise on the ground.

Exercise 2

Straight Leg Raise

Start in a chair position. While keeping your hips level and facing forward, extend one leg back behind you at roughly a 45 degree angle. While keeping a slightly bent knee, raise and lower your leg. The stationary leg is to keep a slightly bent knee the whole time. Perform reps, switch legs and repeat for reps. Movement should be small, not allowing any extension or crunching through the spine. Focus is glute med/glute max. Keep hips level and forward throughout.

Exercise 3

Wide Single Leg RDL

Start in a wider than hip width stance with one dumbbell, softly bent knees, toes slightly out. With the hand holding the dumbbell perform an RDL towards the opposite leg. Do all reps one side, switch hands and legs, and repeat for reps. If the rotation bothers the lower back, option is to perform a sumo RDL by removing the rotation.


WEDNESDAY

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

Exercise 1

Banded Bicep Curl

Loop a resistance band to the bottom of the back side of the bench and stand on top of the bench holding both handles. Step forward just enough so that the resistance is coming from behind you. Sit down in a chair position, shoulders back, long through the spine and arms. Curl the handles up and then lower back under control. Moving closer to the front of the bench adds resistance, moving closer to the back of the bench removes resistance.

Exercise 2

Sumo + Upright Row

Start in a sumo squat position with a set of dumbbells held in front of your torso. Leading with the elbows, lift the dumbbells up towards your chest being mindful of maintaining a neutral wrist position. Lower back to start position. Options include performing a sumo squat with each rep, or holding the sumo for all reps.

Exercise 3

Warrior Press Outs

Start in a Warrior 1 position and slightly hinge forward at the hips with a set of dumbbells. Bring the elbows high up towards your side and extend your arms out to a 45 degree. Much like a regular tricep kickback, instead of going straight back extending the arms out to the sides. Maintain a long spine, shoulders back. Perform all reps one side, switch lead legs and repeat reps.  


THURSDAY

HIIPfit CORE MOVES OF THE MONTH

Exercise 1

Full Situp + Twist

Lay back on the floor with knees bent, feet planted. Perform a situp and at the top lean back slightly and rotate side to side. Return to center and lower back to the ground. Situp+rotate side to side+lower down is 1 rep.

Exercise 2

Fallen Triangle + Hip Dips

Start in down dog, lift one leg up and take it all the way over to the opposite side finding fallen triangle. Slowly lower and lift your hips. Perform all reps, return to down dog, lifting the other leg up and taking it all the way over to the opposite side to repeat reps. Option is to come into any variation of a side plank and then perform hip dip action.

Exercise 3

Plank Walk Up

Find your high plank position facing the side of your bench. Walk your hands up to the bench and then back down to the ground; this is one rep. Option is to come down to knees or to do a walking plank on the ground (knees or toes)-down to forearms, up to hands. Focus on keeping hips level and as stationary as possible throughout the movement. Instruct to switch lead arms at halfway point.


FRIDAY

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!  

Exercise 1

Side Lunge + Hammer Curl

Start in a standing position with a set of dumbbells. Step out into a side lunge with the dumbbells in front of your body. Perform a hammer curl at the bottom of the side lunge then return to standing. Options include doing reps all one side and then the other, or alternating sides each rep.

Exercise 2

Banded Skull Crusher + Toe Touch

Loop a resistance band to the bottom of the back of the bench and lay down. Hold the handles up above your head with your legs lifted straight up. Perform a skull crusher, and once the handles are pressed back overhead, crunch towards your toes. Lower back down and grab another skull crusher. Options include keeping feet planted and focusing only on the skull crusher or lowering the legs towards the ground with each skull crusher rep.

 


SATURDAY

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!  

Exercise 1

Crescent Lunge + Tricep Kickback

Start in a crescent lunge with a slight hing forward at the hips and a set of dumbbells. Bring your elbows up to your side and keep them glued into your side. Lunge straight down as you extend the dumbbells back behind you for a tricep kickback. Perform all reps, switch lead legs and repeat for reps. Option includes alternating legs each rep with a hop or step.

Exercise 2

Boat + Figure 8

Sitting on the bench with either feet planted or lifted (knees bent or straight) lean slightly back with a tall spine. With one dumbbell perform a figure 8 paddling motion. Options include extending the arms out away from the body as you paddle or keeping them in closer to your body. One full motion through each side is 1 rep.