Checkout the Kyle House Fitness prescribed HIIPfit moves for September 2019!
Watch them, practice them and perfect them in class throughout the month of September.
HIIPfit UPPER BODY MOVES OF THE MONTH
Low Lunge Row
Set up in a low lunge position and loop one end of the mini band around the lead leg’s foot closer to the toes than heel. Grab the loose end with the opposite hand. Take a slight hinge forward at the hips while keeping a long spine, row the mini band up towards your side and return to start position. Maintain tension through the band throughout. Do all reps one side, switch lead legs and repeat. Option includes raising up in to a crescent lunge and performing the row with a dumbbell. Tip: Start with the blue mini band
Grab a set of dumbbells and lay back on your bench. Press the dumbbells in tight together right over the center of your chest. Keeping the weights pressed together, press them up over the chest and return to start position. Option includes using just one dumbbell, holding each end of the dumbbell and pressing the hands in tight.
Loop a resistance band through the bottom notches at the front of the bench. Step on top of the bench with a handle in each hand and find a chair position. From here row both handles up towards your side and hold. Lower one side, pull it back up, now hold as you lower then pull the other handle up. Option includes performing a banded row without the hold.
HIIPfit LOWER BODY MOVES OF THE MONTH
Start by standing on top of the bench in a chair position. Step one foot down to it’s side and then quickly hop that foot up and over to the other side for the curtsy, this is one rep. Stay in a squatted position the entire time. Do all reps with one leg, switch legs and repeat for reps. Option includes doing this same exercise on the floor by setting up in a lunge position and hopping the back foot across to the other side and back to center.
Single Leg Brdige
Lay on the ground perpendicular and facing your bench. Place both feet onto the bench with heels down and toes up. From here extend one leg up into the air and with the other press up into a bridge position before slowly lowering back down. Do all reps one side focusing on pressing through the heel, switch legs and repeat for reps. Options include placing both feet on the bench to perform the same movement, come down to the ground for either option, or to place a dumbbell across your hips for added resistance.
Loop a mini band around the thighs (HIGH position) and set up in table top. Keeping the hips level throughout and maintaining a 90 degree bend in the legs, extend one leg up with a fully flexed foot squeezing through the glutes. There should be tension on the band throughout the movement as you lower the knee back down to the ground. Do all reps on one side, switch legs and repeat. Option includes the same exercise without the mini band.
HIIPfit ARMS & ROM (Range of Motion) MOVES OF THE MONTH
Start in a Warrior 1 position with a set of weights held at shoulder level. Perform a shoulder press stopping the elbows at shoulder level. Do all reps one side, switch lead legs and repeat.
Sit at the edge of your bench and place the mini band around one foot. Hinge at the hips and grab the other end of the band with that same side hand. Place your upper arm on the inner thigh and perform a concentration curl. Do all reps one side, switch sides and repeat for reps. Option includes doing the same exercise with a dumbbell instead.
Single Arm Kickback
Place one hand and that same side knee down on the bench in a bent over position. Grab a dumbbell with the outside hand while the outside foot is planted on the ground. Bring your outside arm up towards your side and keep the upper arm glued in at your side as you perform a kickback. Do all reps one side, switch sides and repeat for reps. Option includes coming into a chair position and performing the same movement.
HIIPfit CORE MOVES OF THE MONTH
Sit on top of your bench, lift and extend both legs out in front of you while gripping the back of your bench with your hands and lean back. Draw a “U” shape with your legs, alternating directions each rep. Options include bending the knees or coming down to the ground for either option.
Start in a high plank position. Move one hand closer to the mid-line of the body and lift up the other arm. From here reach the lifted hand back towards the opposite foot as you lift the hips up into a down dog position. Then shift back to a high plank. Do all reps one side and switch to repeat. Option includes performing the same movement but coming back into a high plank position with both hands down. Tip: focus on coming back to a long spine and level hip position for each high plank
Reverse plank marches
Come into a reverse plank position (supine position, hands planted, arms and legs extended, hips lifted off the ground). Keep the hips lifted as you slowly pull one knee towards your chest at a time. Do all reps one side or alternate each rep. Options include taking a seat perpendicular on the bench, lean back slightly as you grip the back of the bench, and doing the same movement.
HIIPfit FULL BODY FRIDAY MOVES OF THE MONTH
Loop a mini band around both legs (HIGH position). Grab a set of weights and set up in a lunge position (short lunge). From here curl the dumbbells as you step/hop the back foot from the center to behind the lead leg (short curtsy). Relax the dumbbells as you bring the back foot back to the center. Do all reps one side, switch legs and repeat. Options include doing this movement without the mini band or removing the curtsy hop and curling the weights as you perform a stationary lunge/relaxing the weights as you stand.
Start in a high plank with hands in closer together making the shape of a diamond (hands can be touching or slightly separated). Perform a push up and then drive each knee to the opposite elbow (think slow controlled core work not mt. climber speed). This is one rep.
Pullover leg lifts
Lay on the ground perpendicular to the bench, place feet on the bench and hold a dumbbell over your chest. Lift the hips up to a reverse plank position and hold. Lower the dumbbell back behind you for a pullover and as you bring it back over your chest, lift one leg off the bench to meet the weight, lower the leg, and repeat on the other side. Options include just holding reverse plank as you focus on the pullover or laying down flat on the bench or floor to do the same movement.
HIIPfit FULL BODY SATURDAY MOVES OF THE MONTH
Loop a mini band around the legs (LOW position) and set up in a chair position with a set of dumbbells. As you step back into a crescent lunge (fully extend moving leg), grab a lateral shoulder raise then lower the weights as you step back to chair. Alternate each rep or do all one side then the other. Options include the same movement without the mini band.
Set up in a high plank position with 1 dumbbell under the hand. From here simultaneously row the dumbbell up towards your side as you rotate into a side plank and then once in the side plank, press the weight up. Reverse the setup to return to start position. Do all reps one side, switch sides and repeat. Options include doing this same movement without a dumbbell, or coming into any variation of a side plank position.
Bridge key press
Place your upper body perpendicular on the bench and plant the feet on the ground. Hold one dumbbell with one hand. From here lift the hips as you perform a single arm rotational press (palm faces the body at the bottom, rotate and press, finish with the palm facing out away from the body). Lower the weight and lower the hips. Do all reps one side, switch hands and repeat. Option include holding the hips up the entire time.