Checkout the Kyle House Fitness prescribed HIIPfit moves for June 2019!
Watch them, practice them and perfect them in class throughout the month of June.
HIIPfit UPPER BODY MOVES OF THE MONTH
Warrior 1 Archer Row
Start in a Warrior 1 position, holding a mini band, extend both arms out in front of your body. The same side arm of the lead leg will hold it’s position, while the other arm will pull the mini band toward the body targeting the mid-upper back. Do all reps one side, switch lead legs and pulling arms, and repeat for reps. Option includes doing the same move in a slight split stance position.
Banded Incline Press
Set the bench to the lowest inclined position and loop a resistance band through the back leg’s bottom notches. Lay on the bench with a handle in each hand. Starting with your arms at a 90 degree bend, elbows aligned with the shoulders, press the band up and in towards each other, then lower back to the start position with control. Option is to do the same exercise with a set of dumbbells instead.
Bent Over Single Arm Key Row
Set the bench to the lowest inclined position. Stand behind the bench, find a split stance position, place the same hand as the lead leg on the top of the bench for support, hinge slightly at the hips, with one dumbbell in the opposite hand. Palm of the working side will face your body at the bottom of the movement. As you row the dumbbell up, rotate your palm to face away from your body, as you lower the dumbbell, rotate your palm to face your body. Perform all reps one side, then switch lead legs and arms to repeat for reps. Option includes coming into a chair position for the same movement.
HIIPfit LOWER BODY MOVES OF THE MONTH
Stand with a slightly narrow leg position (not hip width and not quite chair position) holding a set of dumbbells at your side. Squat down, stand up. Options include performing a body weight squat, or hold one dumbbell in a goblet position.
Single Leg Step Down
Start by standing on top of your step. Slowly step one foot down towards the ground and towards the back of your step, stopping with either a slight tap of the toes or hovering right above the ground before returning to start position. Think of the glutes here as you take a slight hinge of the hips reaching as far back as possible with the moving leg, before driving straight back up to stand. Options include holding one dumbbell in goblet position, performing this movement with just body weight, or doing this same movement down on the ground.
Mini Band Leg Curls
Stand perpendicular and facing your step with a slight split stance, keeping spine long, hinge at the hips, and place both hands down on the step. Loop a mini band around the front leg’s mid food (standing on it), the other end around the moving leg’s ankle. Keeping the knees aligned as much as possible, and maintaining a flexed heel, curl your heel in towards your rear and return to start position. ROM should be limited but focus on the squeeze of the hamstring. Perform all reps one side, switch lead legs and mini band positions, and repeat for reps. Option includes doing the movement laying face down on the ground, looping one end of the band around the ankle (stationary leg) and the other end around the mid foot (moving leg) for the same movement (ROM may still be limited).
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Seated Mini Band Tricep Extension
Sit at the edge of the bench nice and tall. Hold one end of the mini band against the moving arm’s shoulder, while the moving arm holds the other end at your side with about a 90 degree bend in the elbow, palm facing down. Keeping the arm glued into your side, press the mini band down towards the ground and return to start position with control. Do all reps one side, switch and repeat for the other side. Option includes using a resistance band in order to more easily adjust resistance.
Kneeling Single Arm Shoulder Press
Kneel down on the ground with both knees, maintaining a nice tall spine. Holding one dumbbell at shoulder level, press the weight up and return to start position. Perform all reps one side, switch hands and repeat for reps. Options include coming into a slight split stance position with the back leg’s side arm doing the movement, or staying on the ground in a low lunge position with back leg’s side arm doing the movement.
Sumo Wide Hammer Curl
Find a sumo position with a set of dumbbells. Pull the elbows in tight to the side with about a 90 degree angle in the elbows, thumbs facing up, arms out wide. Curl the dumbbells in aiming the thumbs to the outside of the shoulders and then return to start position. You can curl both arms together or alternate each rep. Option includes adding a sumo squat with each rep, holding the sumo position for all reps, or coming into a chair position.
HIIPfit CORE MOVES OF THE MONTH
Mini-Band Bicycle Crunches
Lay on the ground with a mini band looped around the middle of both feet. Keeping heels flexed the entire time, perform a SLOW bicycle crunch. Option includes removing the mini band for the same movement.
Scissor Kick Complex
Lay flat on the bench gripping each side of the bench near your head. Extend both legs up towards the ceiling and slowly scissor kick down to the ground on a 4 count. At the lowest position raise both legs up together on a 1 count. Option includes doing the same movement on the ground.
Jack Rabbit Complex
Find a jack rabbit position on the ground. Keeping core tight and hips as stationary as possible, lift one arm out to the side with a bent elbow (fire hydrant style) as you simultaneously lift the opposite leg with a fire hydrant position. Return to start position and repeat with opposite arm and leg. Option includes coming to a table top position for the same movement. Reps can be done all on one side and then switch, or alternate sides each rep.
HIIPfit FULL BODY FRIDAY MOVES OF THE MONTH
Mini Band Glute Extension + Curl
Find a slight squat position with the mini band looped around the ankles (LOW position) and a set of dumbbells. Step one leg back behind you as you grab a bicep curl, barely tapping the toes to the ground or keeping the foot hovered above the ground, return leg to start position, and then repeat with the other leg. Focus on keeping the stationary leg lined up properly with a soft bend, and the moving leg pressing back through the glute. Do all reps one side and switch, or alternate sides each rep. Keep tension in the band in both directions. Option includes doing the same exercise without the mini band.
Push Up + Mountain Climbers
Start in a high plank position. Grab a pushup and then perform 6 mountain climbers (3 each side) . Options include performing a push up on your knees or toes, and going fast or slow for the mountain climbers.
Row + Step Up
With a set of dumbbells in hand, stand facing your step perpendicularly and place one foot on top of the step. With a slightly hinge at the hips grab a row, lower the weights, and then step up all the way up on the bench. Step back down and repeat. Keep top foot on the step the entire time. Do all reps one side, switch lead legs and repeat for reps. Option includes doing the same movement on the ground starting in a crescent lunge, grab a row, lower the weights, and step the back foot to the lead foot to stand.
HIIPfit FULL BODY SATURDAY MOVES OF THE MONTH
Mini Band Lateral Step Out + Lateral Raise
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.
Renegade Row + Malasana Hop
Start in a high plank position with a set of dumbbells. Grab a row each side and then hop both feet to the outside of the hands and raise up in a malasana squat. Options include coming to knees or toes for the rows, stepping or hopping into the malasana.
HIIP Thrust + Fly
Sit down on the ground perpendicular to your step with a set of dumbbells. Place your upper back, head, and neck on the step, press your hips up towards the ceiling, and start with the weights held up over your chest. As you lower the upper arms towards the step for the fly, lower the hips down to the ground. As you return the dumbbells above your chest, raise the hips back up. Option includes raising and lowering the hips with each rep, keeping the hips up the entire time, or doing the same movement entirely on the ground with or without the hip raise each rep.