October

KHF HIIPfit MOVES OF THE MONTH

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

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

Banded High Pull

Loop a resistance band through the top notches of an inclined deck bench (lowest incline position). Place one foot on the bench, grab both handles, hinge slightly forward at the hips, and pull the handles towards your upper chest. Elbows stay high, palms face down. Think wide pull. Maintain some band resistance in both directions.

Exercise 2

Single Arm Chest Press

Lay on the ground with knees bent, feet flat, grabbing a dumbbell with one hand. Lift your hips up into the air into a bridge position. Either hold the bridge or lower and raise as you press the dumbbell straight up over your chest. Do all reps one side and then switch. Options include, keeping hips down the entire time and performing a floor press, or performing the exercise on the bench as a regular single arm bench press.  

Exercise 3

Rotate and Press

Find Warrior 1, grab a set of weights and position your elbows right at your hip bones, palms facing up like you’re carrying trays. Slowly rotate your arms to where your  thumbs now face up as you press the dumbbells out away from the body. Pull the dumbbells back towards your hips as you rotate your arms back to the tray carry position, squeezing your arms into your side for the back activation. Perform all reps one side, switch lead legs and repeat for reps.  


TUESDAY

HIIPfit LOWER BODY MOVES OF THE MONTH

Exercise 1

Reverse Lunge + Extension

Place one foot on top of the bench, the other on the ground in a reverse lunge position. Lunge down and as you begin to stand, press into the top leg, hinge slightly forward, and lift the back leg. Lower under control right back into a reverse lunge. Options include coming all the way up to a stand on top of the bench before performing the leg extension, lowering the bench legs, or performing the exercise completely on the floor. Do all reps one side, switch lead legs and repeat for reps.

Exercise 2

Forward Jump + Shuffle

Start in a squat position at the back of your bench. Jump forward towards the front of your bench, land softly in a squat position and shuffle back to start position. Option includes starting in a squat position, take a big step forward with both feet, squat down, and take a big step back with both feet, finishing with a squat.

Exercise 3

Side Lying Adduction

Start in a side lying position. Plant the top leg’s foot flat on the ground behind the bottom leg. Using the inner thigh of the bottom leg, lift your leg up and lower it down. Options include coming into a side plank position, placing the top leg onto the bench, and raising and lowering the bottom leg from the ground to the bench, or another option includes staying on the ground in a full side plank position with the top leg staggered behind the bottom leg.

 


WEDNESDAY

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

Exercise 1

L-Shoulder Raises

Sitting on the bench nice and tall, grab a set of dumbbells. One arm will perform a front raise, the other a lateral raise simultaneously in the shape of an L. Lift both arms up to shoulder level with a softly bent elbow. Lower down under control. Perform all reps one side and then switch directions for each arm. Option is to alternate directions each rep.

Exercise 2

Pinwheel Curls

Loop a resistance band through the bottom of the front side of the bench. Grab the band handles and stand on top of the bench in a chair position. One arm will hold an isometric bicep curl as the other arm will perform a pinwheel curl. Pinwheel curl means as you curl your arm up, add a slight amount of rotation as the pinky side rotates up and in towards your chest. Un-rotate your arm as you lower back to start position. Perform all reps one side and switch arms.

Exercise 3

Warrior 2 + Press Out

Start in a warrior 2 position. Grab a resistance band about shoulder width apart with palms facing down (closer the hands the more resistance, farther the hands the less resistance). Pull the resistance band straight back in towards your chest. One arm will hold this position as the other arm extends the elbow out to the side for a tricep press. Keep traps down but elbows high. Maintain the band’s resistance throughout the exercise. Perform all reps one side, switch legs for warrior 2 and switch arms.

 


THURSDAY

HIIPfit CORE MOVES OF THE MONTH

Exercise 1

Wave Lowers

Lay flat on top of the bench, either holding an upper body crunch or holding onto the back of the bench. Extend legs up towards the ceiling, lower down towards the ground, then bend knees and pull knees in towards your chest. Immediately extend knees and lift towards the ceiling.

Exercise 2

Side Plank + Rotation

Start in a side plank position-forearm or hand, knees down or extended, stacked or staggered foot position. Rotate the top arm down, twisting through the core as much as possible. Slowly reverse that rotation back to long spine start position. Option includes holding a dumbbell with the top arm for added resistance. Perform all reps one side, switch sides and repeat for reps.

Exercise 3

Swimmers

Lay flat on the ground with head facing down, arms and legs extended out. Slowly lift right arm and left leg up with a slight pause and squeeze at the top. Lower under control, switch to left arm and right leg and repeat. Options include lowering completely back down to the ground before switching sides or maintain a slight lift of all limbs, and lifting each side higher each rep.


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

Squat + Single Arm Press

Start in a standing position with 1 dumbbell held at shoulder level. Squat down and as you stand, press the dumbbell up over head. Lower the weight back to shoulder position and return to squat position. Reps can be quicker, using the squat to power the shoulder press, or slower and isolating the squat and then shoulder press. Perform all reps one side, switch arms and repeat for reps.

Exercise 2

A Press + Skull Crusher

Lay flat on the bench with a set of dumbbells up over your chest. Lower the dumbbells towards your chest in a 45 degree angle (bottom of the A) and press back towards the ceiling (top of the A). At the top bend your elbows and lower the dumbbells towards your head and then press back to start position. This is 1 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

Reverse Lunge + Tricep Press

Start in standing position with both hands grabbing a dumbbell up overhead. Step back into a reverse lunge and perform an overhead tricep press. After extending the dumbbell back overhead, step back to a standing position. Options include alternating legs each rep, or staying in a lunge position for all reps (as you lunge, lower the weight, as you stand press the weight).

Exercise 2

Jack Rabbit Complex

Start in a jack rabbit position and then extend knees and press hips up and back into the air so that you’re now in a down dog position. Perform a down dog pushup, then return to jack rabbit position. This is one rep.