Checkout the Kyle House Fitness prescribed HIIPfit moves for August 2019!
Watch them, practice them and perfect them in class throughout the month of august.
HIIPfit UPPER BODY MOVES OF THE MONTH
Start in a jack rabbit position (table top with knees stacked under the hips, and knees raised off the ground). Loop one end of the mini band around the stationary hand’s palm and hold the loose end with the opposite hand. From here perform a single arm row. Do all reps one side, switch arms and repeat for reps. Option includes coming down to a table top position for the same exercise or going in to a high plank position for the same exercise.
Lower the back side bench leg so that the bench is on a decline. Lay down on the bench with a set of dumbbells. Start with both dumbbells held up over the chest and with soft elbows, slowly lower the weights to about shoulder level and slowly return to start position. Option includes performing a flat bench fly.
Lower the back side bench leg so that the bench in on a decline. Loop a resistance band through the bottom front notches and stand on top of the bench. Step one foot in front of the other for a split stance position and grab a handle with each hand keeping the palms down towards the ground. Staying hinged at the hips and maintaining a long spine, row the handles up towards your armpits keeping elbows high and wide. At the top of the movement hold for a 2 count pause and then slowly lower back to start position. Do all reps with one leg forward, switch lead legs and repeat. Option includes bringing both feet together or performing the same exercise on the ground with a band or set of dumbbells.
HIIPfit LOWER BODY MOVES OF THE MONTH
Loop a mini band around your thighs (HIGH Position), place your upper body on the bench, and plant both feet on the ground, heels down, toes up. Lift hips up to highest point, press both knees out away from the mid-line, bring both knees back in (while keeping tension on the band at all times) and slowly lower hips to the ground. Options include doing this exercise adding a dumbbell across the hips, doing this exercise without the mini band, or doing any of the above in a bridge position on the ground.
Stand with feet wider than hip width, toes pointed out, and hold 1 dumbbell in front of the body-arms stretched long. Keeping a long spine, hinge forward at the hips for the RDL, return to standing position, then perform a sumo squat. Options include changing the width of the feet to a narrow or neutral position for the same exercise, or doing the exercise without a dumbbell.
Set up in a high side plank position, placing the bottom knee on the ground, top leg lifted to hip level. Keeping the top leg fully extended, as lifted as possible, and toes flexed, slowly extend the leg forward, return to start, extend backwards, return to start. Work on controlling the movement opposed to swinging the leg. Do all reps one side, switch sides and repeat. Option includes going down to the forearm for the same movement.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Jack Rabbit Sphynx
Jack Rabbit Start in a jack rabbit position (table top position, knees stacked under the hips, knees lifted above the ground) and walk the hands out in front of the shoulders to set up. Staying in jack rabbit, lower down onto both forearms simultaneously and then press back up to the hands. Options include coming to a table top position, to a high plank position for the same exercise or lowering and pressing one arm at a time.
Loop a resistance band to the back bottom notches of the bench. Step onto the bench with a handle in each hand and find a chair position. To start palms will face away from you, as you curl, rotate the palms to face you at the top of the curl. Reverse this motion as you lower the arms back to start position. Option includes doing the same exercise without the palm rotation. The farther you stand from the back of the bench the more resistance, the closer the less resistance.
Warrior 2 Complex
Loop a mini band around the wrist (LOW position) and set up in Warrior 2. Keeping tension on the band at all times, start with an upright row lifting the elbows high and wide until wrist are about at the armpits (keep elbows above the wrist). From here lower the arms back down and then lift both arms out in front until they’re at shoulder level and return back to start position (keep elbows soft). Do all reps one side, switch lead legs and repeat. Option includes doing the same exercise standing.
HIIPfit CORE MOVES OF THE MONTH
Single LEG Body Rock
Loop a mini band around the middle of both feet and lay down on the ground. From here lift both the upper and lower body off the ground and pull one knee in towards your chest (keep both feet fully flexed to keep the mini band secure). Keep this knee crunched in as you perform a hollow body rock for reps. Switch legs and repeat for reps. Option includes doing the exercise without the mini band or doing a hollow body rock with both legs out. Hollow body rock can take on any variation with or without the mini band: legs extended or bent, arms stretched over head or down by your side.
Side Plank Twists
Start in a side plank position (any variation). From here reach the top arm under the body as you rotate the torso to follow. Think of lifting the hips up as you rotate under. Do all reps one side, switch sides and repeat for reps. Option includes grabbing a dumbbell for the top arm to hold as you perform the exercise.
Lay down on your stomach and bring hands behind the head. Lift the upper body off the ground and twist open to one side and then the other, and then lower back to the ground. That is 1 rep. Don’t crunch into the spine but lift through the back side body keeping a tight core as you twist. Option includes just performing the lift off the ground without the twists, or return to the ground between twisting to each side.
HIIPfit FULL BODY FRIDAY MOVES OF THE MONTH
Lay on your bench with one dumbbell held over head with a diamond grip. Lift both feet off the ground and extend both legs out (think of a canoe position). Lower the dumbbell back behind you for a pullover. As you bring the dumbbell back over your chest pull one knee in towards your chest. Extend that leg back out and go into the next pullover, this time switching legs as you bring the weight back over your chest. Do all reps one side and switch or alternate each rep. Option includes keeping the legs stationary for the exercise or plant the feet and just focus on the pullover.
Start in a standing position holding one dumbbell in the goblet position in front of your chest. Squat down with the dumbbell held in place and as you stand press the weight up over head. Return to start position for the next rep. Squat position can be wherever desired (narrow, neutral, wide, sumo). Options include doing the movement with fluidity for an increase in heart rate or stopping between the squat and press to isolate the shoulders.
Loop a mini band around the shins (MID position) and lay flat on the ground with a set of dumbbells, knees bent and feet planted. Lift the hips up into a bridge position. As you press the weights up over the chest, slowly extend one leg and as you lower the weights, lower the foot back to the ground. Switch legs on the next rep. Reps can be alternated or all one sided and then switch. Option includes doing the same movement without the mini band.
HIIPfit FULL BODY SATURDAY MOVES OF THE MONTH
Start in a high plank position with a set of dumbbells. Perform a push-up and then take one dumbbell and reach for the opposite foot as you move into a down dog position. Return to a high plank position and repeat with the other hand reaching for the opposite foot with it’s dumbbell. Options include coming down to the knees for the push up, reaching to the opposite knee opposed to foot, or going without the dumbbells for any variation.
Start in a hinged chair position on top of the bench with a set of weights. As you step one foot down to the side and backwards, grab a triceps kickback and then step back onto the bench. Repeat on the other side. Alternate or do all reps one side and then switch. Option includes coming down onto the floor for a step back into a crescent lunge with the kickback.
Side Lunge Complex
Start in a standing position grabbing one end of the mini band with each hand. Hold the resistance band down in front of your body while maintaining tension in the band throughout. Step out to the side for a lunge, go into a slightly hinged long spine position and from here the opposite arm from the lunge leg will pull the mini band up towards the body as you rotate the torso up and away from the lead leg. Reverse the movement and step the lead leg back to a standing position. Repeat on the other side. Do all reps one way, switch arms and legs and repeat or alternate each rep. Option includes starting and staying in a wide legged stance and from there lunging to each side for the movement.