Razor Hybrid Fitness Advanced
Week 11, Day 5 • 8 to 11 reps, 90 Second rest
LEGS – (5 sets) Stationary Reverse Dumbbell Lunges
- Stand up straight holding two dumbbells in your hands by your sides for your starting position.
- Step backward with your right leg about two feet from your left foot and lower your upper body, while keeping the torso upright and maintaining balance.
- Don’t allow your knee to go forward beyond your toes as you come down.
- Keep your front shin perpendicular to the ground and your torso upright during the lunge.
- Push up and go back to the starting position.
- You can repeat with the right leg for the recommended amount of repetitions, or alternate with each leg the entire time.
- One complete set is done when both legs have been worked for the recommended repetitions.
- Lunges can be performed without weight for the beginner and using a barbell for the more advanced.
SHOULDERS – (5 sets) Seated Overhead Dumbbell Press
- Sit down on an exercise bench with the back support at a slight angle and hold two dumbbells in above your shoulders with your elbow to hand perpendicular to the floor and palms facing in front of you.
- Then raise the dumbbells over your head until they are fully extended.
- Then follow the same line down as you return the dumbbells to the original position.
- Repeat the movement for the recommended amount of repetitions.
TRICEPS – (5 sets) Plank SH Side Razor Kick Outs
- Place the pulley at the lowest setting, or the door stop 6” above the floor, select the resistance to be used and attach the Razor to the cable or band.
- Get down in the push up, or plank position with your body a little more than arm length away from the point of attachment (this movement can also be done with bodyweight only).
- With a slight bend on the elbow in order to prevent stress at the biceps tendon, holding the Razor with the arm furthest away from point of attachment, keep tension in the start position with the elbow bent.
- Push through the floor with the hand holding the Razor as you begin the movement, keeping your head to your toes in a straight line, staying down keeping that slight bend in your elbow and keeping it locked.
- As you extend the working arm out, keep your elbow straight up.
- Your chest should be only a few inches off the ground for advanced, and if you are a beginner just stay as low as you can throughout the entire movement.
- One complete set is when both arms have been worked.
- Repeat for the recommended amount of repetitions and always start the next set using the opposite arm.
ABS – (5 sets) Decline Sit Ups
- Secure your legs at the end of a decline bench and lie down.
- Cross your arms across your chest as you begin to sit up.
- Perform the sit up while trying to focus on core strength and not using the legs.
- At the top position try to touch your elbows to your knees and return to the start position.
- If you can do more than the recommended repetition range, then slow the reps down and hold for 2 or 3 seconds at the top of the sit up or go until you reach muscle failure for each set.
- Repeat for the recommended amount of repetitions.
- Try to get to one hundred decline sit ups in 3 sets with only one minute and thirty seconds rest in-between sets.
- During each set do not pause for more than 2 seconds, and set the decline angle for 35 or 45 degrees.
- Your rep range might look like this; set 1- 40 reps, set 2 – 35 reps, set 3 – 25 reps.
- Get 100 any way you can, and remember, the lesser the angle, the easier it is.