Checkout the Kyle House Fitness prescribed HIIPfit moves for October 2019!
Watch them, practice them and perfect them in class throughout the month of September.
HIIPfit UPPER BODY MOVES OF THE MONTH
Lower the back leg of the bench to set up a decline bench. Lay back on the bench with a dumbbell held over your chest with a diamond grip. Lower the dumbbell back behind your head with soft elbows and then lift the dumbbell back over your chest. Option includes bringing the bench back to a flat position.
Loop a resistance band to the front bottom notches and face away from the mirrors. Sitting tall or taking a slight hinge of the hips, grab both handles, palms facing in, and press the handles away from the body and in towards the middle. Slowly return handles to start position stopping when the elbows are aligned with the shoulders. Options include sitting farther away from the notches for more resistance or sitting closer to the notches for less resistance.
Lay flat on the ground with outstretched arms, thumbs up, and a mini band looped around both wrists (LOW position). Lift the upper and lower body off the ground while simultaneously pulling the mini band apart and down towards your upper chest, stopping when the wrist get to the armpits. Reach arms back out and slowly lower body back to the ground. For added burn of the lats, hold the band at the lowest position for 2 seconds before returning the arms to the outstretched position. Option includes doing the same movement without the mini band.
HIIPfit LOWER BODY MOVES OF THE MONTH
Loop a mini band around the ankles (LOW position), grab 1 dumbbell and hold it in the opposite hand from the lead leg, and stand in a slight split stance position. Keeping both knees softly bent and a long spine, hinge forward at the hips to perform a single leg RDL. Once you stand back up, extend the back leg focusing on lifting from the glute (focus on controlling the leg movement in both directions, not allowing the mini band to dictate speed). Place the foot back down and perform the next rep. Do all reps one side, switch lead legs and dumbbell hands to repeat on the other. Option includes doing the same movement without the mini band, without a dumbbell, or bringing both feet together for a standard RDL and alternating the glute extension (be aware of overarching the spine with any option of the glute extension).
Place one foot on top of the bench, the other on the ground to the side of the bench. From here take a slight hop as you switch top foot down to ground on the other side, and bottom foot to the top of the bench. Option includes stepping the bottom foot to the top of the bench, and then stepping the top foot to the ground on the other side of the bench.
Lay on your back on the ground and place your feet together and allowing your knees to separate. From here lift the hips off the ground and squeeze the glutes at the top. Slowly lower back down to the ground. Options include placing a dumbbell over your hips for added resistance, looping a mini band around your thighs (HIGH position) or separating the feet to perform a standard bridge raise.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Set up in a crescent lunge, with a set of dumbbells. Take a slight hinge forward at the hips while maintaining a long spine, shoulders pulled down and back, and lift up the front foot’s heel. From here perform a hammer curl, thumbs lead the way. Do all reps one side, switch lead legs and repeat. Options include keeping the front foot flat, or performing the exercise in a standing position.
Sumo Tricep Extension
Loop a mini band around the forearms (MID position) and set up in a sumo position. Bend the elbows to 90 degrees, keep the elbows in tight to the body, shoulders down and back. Maintain tension on the band in both directions. From here slowly extend one arm down towards that same side leg (thumb stays up) and return to start position. Alternate arms each rep. To add resistance loop an additional mini band around the forearms, or hold the arm in the extended position for a 2 second count for added intensity. Option includes coming in to a chair position and performing a tricep kickback with dumbbells.
Sit at the end of your bench with a set of dumbbells. Hinge forward at the hips while maintaining a long spine. Perform a reverse fly with the pinkys leading the way, elbows soft, and allowing the arms to stay more extended from the body, than a reverse fly that focuses on the mid upper back. Stop the movement once hands get to about shoulder position, not allowing hands to go past that. Option includes finding a chair position for the movement, or having the palms face each other for the movement.
HIIPfit CORE MOVES OF THE MONTH
Lay flat on the ground with legs extended up towards the ceiling. From here crunch the upper body off the ground and lower back down. Then perform a reverse crunch by lifting the hips off the ground and lowering back down. Option includes taking a movement out and working on just the toe touch crunch or just the reverse crunch.
Mermaid + Twist
Set up in a high side plank position. From here lift the hips up, as you reach the top arm up and over towards the grounded hand, return back to a neutral side plank position. Then lift the hips up as you reach the top arm under the body towards the feet, then return back to a neutral side plank position. Do all reps one side, switch sides and repeat reps. Options include any variation of side plank: one knee down, two knees down, or coming down to the forearm (be aware of shoulder ROM).
Slow Plank Jacks
Set up in a high plank position with a mini band around both ankles (LOW position). Step one foot out wide, then the other foot out wide. Step one foot back in to start position, step the other foot back in to start position. Focus on keeping the hips as stationary as possible, and maintaining a long spine. Think core not cardio with the slow speed of this movement. Option includes coming down to the forearms, dropping to the knees and performing the same exercise with stepping the knees out and in, or doing the exercise without the mini band.
HIIPfit FULL BODY FRIDAY MOVES OF THE MONTH
Start in a standing position next to the back end of your bench. From here take your hands to the ground and while maintaining a soft bend in both knees walk all the way out to a high plank position. Grab a pushup and then walk hands back to feet (with soft knees) and stand up. Options include doing the same exercise using your bench instead of the ground, doing pushups on the knees or toes, and an option to add a jump or tuck jump once returning to stand.Exercise 2
Stand perpendicular facing your bench and place one foot on top of the bench. Hold a dumbbell with the same arm as the top leg at shoulder level, palm facing the side of your head. Step all the way up as you simultaneously press the dumbbell up. Lower the weight back to your shoulder as you step back down. Do all reps one side, switch lead legs and arms and repeat for reps. Options includes doing a squat and single arm shoulder press instead.
Loop a mini band around the forearms (MID position) and set up in a lunge. Lunge down as you simultaneously pull the mini band apart and up towards the body, trying to separate the arms as much as possible. Hold the mini band apart for a 2 second count before lowering the arms and standing back up. Do all reps one side, switch legs and repeat. Options include doing a squat instead of the lunge, or using a set of dumbbells (if added resistance is needed, try to double up the mini bands).
HIIPfit FULL BODY SATURDAY MOVES OF THE MONTH
Renegade Row Complex
Set up in a high plank position with a set of dumbbells. Perform a renegade row on each side and then 2 mt. climbers (1 each side) in a slower pace-thinking core not cardio. Options include coming down to the knees to perform the rows each side, or placing hands on the ground beside the dumbbells opposed to on the dumbbells.
Stand facing away and perpendicular to your bench with a set of dumbbells. Place one foot on top of the bench and step out away from the bench enough so that you’re able to squat down with good form. Perform a bulgarian squat and a bicep curl. Do all reps one side, switch legs and repeat reps. Option includes doing the same movement on the ground as a stationary lunge and curl.
Loop a resistance band to the back bottom notches of your bench. Loop a mini band around your thighs (HIGH position). Lay back on the bench grabbing the handles and legs extended off the ground (think canoe position). Keeping the elbows soft but legs fully extended, perform a chest fly-stopping the arms once the elbows line up with the shoulders, as you simultaneously press the legs apart against the mini band. Then slowly control both arms and legs back to start position. Options include bringing the legs to a table top position, or planting the feet on top of the bench for the same movement, doing any of the options without the mini band, or planting the feet on the ground to focus on the chest fly.