Checkout the Kyle House Fitness prescribed HIIPfit moves for March 2019!
Watch them, practice them and perfect them in class throughout the month of March.
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!
HIIPfit UPPER BODY MOVES OF THE MONTH
Bird Dog Complex
Start in a high plank position on the ground, with feet wider than hip width for more stability. Extend one arm and the opposite leg off the ground, stopping at shoulder and hip level. Place both back on the ground, grab a push-up, and then switch arm and leg for the next extension. Focus on keeping the hips as level as possible as you extend the arm and leg. Alternate each rep or do all one side and then the other. Options include coming down to the knees for either or both movements.
Modified Single Arm Reverse Dumbbell Fly
Place one knee on the bench with the other leg extended out to the side and slightly directed back at a comfortable distance (leg position may vary depending on height). Grab one dumbbell with the outside hand as you place the inside hand on the bench. With a slightly bent elbow perform a reverse fly. All reps are done on one side and then switch legs. Another Option includes coming into a chair position for the same movement.
Underhand Dumbbell Bench Press
Lay back on the bench with a set of dumbbells. Find a 90 degree bend in the elbows and align your elbows at shoulder level, but with a flipped grip so that your palms are facing towards you. Now press the dumbbells up and towards each other right over your chest, and then slowly lower to start position. Keep your palms facing you the entire time. Options include bending the knees by finding a reverse table top position, or adding a leg lowering and raising with each press for more core work. You can also switch the grip to palms facing away if needed.
HIIPfit LOWER BODY MOVES OF THE MONTH
Bulgarian Split Squat
Stand perpendicular but facing away from your bench. Place one foot on the bench as you step out away with the other foot. Squat down and back at an angle driving the hips towards your heel and stand back up. Focus on going slower in both directions, loading the standing leg's glute, and really driving back up through the heel. The aim here is to use more glute than quadriceps. Perform all reps one side and then switch legs to repeat. Options include holding one or two dumbbells, or performing this same movement with both feet on the ground
Loop a resistance band through the front bottom notches of your bench. Hook fully flexed feet through either handle as you lay back on your step. Bring your knees to a table top position with knees stacked over the hips. Extend both legs up towards the ceiling at a slow and controlled 2 count up and lower back to start position with that same slow and controlled 2 count down. Go with a lighter band here.
Single Leg Lifts
Start in a table top position and then extend one leg out to a 45 degree angle. Keeping the foot fully flexed and a straight leg throughout the movement, lower the leg to the ground and then raise back up. Focus is the outer glute and thigh. Be aware of leaning onto one hip-try to evenly distribute your weight, keeping your hips level with your core engaged, and maintaining a stacked position of the bottom knee and hip. Option includes lowering down to the forearm of the opposite arm.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Side Angle + Banded Single Arm Bicep Curl
Start in a side angle position. Place one end of a resistance band under the front foot and grab the handle with that same side hand. Place your elbow near the knee and while keeping tension in both directions perform a bicep curl. Focus on keeping the spine long, and chest open. Perform all reps one side, switch sides and repeat for reps. Options include using a dumbbell instead of the band, or coming into a standing position and placing the band under one foot to perform a single arm curl.
Sit perpendicular to the bench, place your hands on the bench, and extend your legs out in front. Slide your rear off the edge of the bench and while keeping arms right at your side, elbows facing back behind you, bend the elbows as you lower your body towards the ground. Once you get to a 90 degree bend in the elbows, press back up to start position. Keep the rear close to the edge of the bench throughout the movement. Options include bending the knees for the dip, adding a weight to your lap for more resistance, or coming down to the ground (slide hips between arms as much as possible to perform same movement).
Chair + 360 Shoulder Raise
Start in a chair position with a set of dumbbells. Extend the arms out in front of your body at shoulder level. With softly bent elbows, bring the arms back behind you and then return to start position as the arms stay lifted at shoulder height the entire time. Option includes going through the movement and lowering to relax the shoulders each rep, or staying lifted the entire time. This can also be done without dumbbells if there is limited ROM or strength.
HIIPfit CORE MOVES OF THE MONTH
Lay on the ground on one side with the bottom arm extended under the head, and top arm extended over head. Lift the upper and lower body off the ground reaching the top arm towards the feet and lowering back under control. Perform all reps one side and then switch sides. Option includes bending the knees for the same move or keeping bent knees flat on the ground to perform a side crunch.
Start in a boat position on top of your bench, tall in the spine, grabbing a resistance band with arms extended out in front of the chest. Twist to one side aiming the lead arm towards the ground and return to start position. Perform all reps on one side and then switch sides to repeat for reps. Options include any variation of boat (feet planted, bent knees with feet off the bench, or extended legs with feet off the bench), doing the movement without a band, or doing the movement on the ground.
Plank + Knee Taps
Start in a high plank position. Slowly lower one knee down to the ground at a time, barely tapping, and then returning to start position. Alternate knee taps or do all one side and then the other. Option includes coming down to the forearms or if doing a plank on your knees tap one knee to the side at a time.
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!
Jack Rabbit Push-up + Crouching Dog
Start in a high plank position and walk the feet in to stack the knees right under the hips, while keeping the knees barely above the ground. Perform a pushup and then press your hips towards your heels into a crouching dog position. Return to your jack rabbit position and repeat. Options include coming down to your knees for the push-up and then pressing back into crouching dog.
Squat + Upright Row
Loop a band through the bottom notches on the bench and stand on top of the bench with a handle in either hand. Start in a standing position and squat down. Return to start position and add an upright row. Focus on high and wide elbows, elbows higher than the wrist at the top position, and maintaining neutral wrist. Lower the handles back to start position and repeat for reps. Option is to perform same move on the ground with dumbbells instead.
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!
Canoe + Bench Press
Lay flat on your bench with a set of dumbbells. Lift the legs and shoulders off the bench finding a canoe position. Start the dumbbells at a 90 degree bend with elbows lined up with the shoulders. Maintain the canoe position as you press the dumbbells over the chest towards each other and lower under control. Options include placing the feet back on the ground or adding a leg lower and raise as you press.
Single Arm Row + Side Lunge
Start in a wider than hip width distance with one dumbbell. Hinge at the hips with softly bent knees, toes pointed out and knees ready to track in the same direction as the foot. Pull the dumbbell up towards your side, lower back to start position, and then perform a side lunge with the opposite leg. Return to start position and repeat. Perform all reps on one side, switch hands and lunge leg to repeat for reps. Option includes coming into a narrow squat position and performing a single arm row and then a squat.