Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 9, Day 5 • 8 to 11 reps, 90 Second rest

SHOULDERS – (5 sets) Angels

Angels

  • This exercise is to be performed with no cable or band attached to the Razor.
  • Get down in the plank or push up position, which is on your knees or toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • Keep the arm that’s holding the Razor back between your lower abdomen and shoulder with palm down for your starting position.
  • Place your opposite arm on the ground as you would in the top position for a regular push up.
  • Keep your elbow bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • Extend the Razor out past your head until your chest is a few inches off the ground. Then follow the same line back to the starting position.
  • Then go back out, except this time at a 45 degree angle from the last movement, until your chest is a few inches off the ground. Then follow the same line back up to the start position.
  • This completes one full repetition for the 2-point angel shoulder exercise. One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

Advanced 3-point Angels

  • Add a side chest fly into the end of the sequence for one complete repetition.
  • This is for a HIIT that targets muscle endurance and cardio respiratory through the core, chest, shoulders, back, and triceps.

TRICEPS – (5 sets) Plank SH Razor Kickbacks with Twist

Plank SH Razor Kickbacks with Twist


(This exercise can only be done if there is 20 lbs. or more of tension on the razor. Either with bands or a weighted cable.)

  • 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.
  • Adjust the Razor so that the locking pin is released; allow it to rotate 360 degrees.
  • Get down in the push up, or plank position with your head facing the point of attachment.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon and to get low enough to keep your working arm, elbow to shoulder parallel with the ground for your starting position (for a beginner, or after muscle fatigue you can hold yourself up with the forearm of the non-working arm, instead of using your hand with a slight angle).
  • While keeping the elbow in one spot, and pushing through the floor, fully extend your arm back until it is completely straight.
  • Then follow the same line coming back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

LEGS – (5 sets) Dumbbell Chair Squats

Dumbbell Chair Squats

  • Stand up straight while holding two dumbbells in your hands by your sides and position your legs using a less-than shoulder-width narrow stance with the toes slightly pointed out.
  • Feet should be around 3-6 inches apart.Keep your head up at all times and maintain good posture with a straight back.
  • Begin to slowly squat down bending the knees as you maintain a straight posture with the head up.
  • Continue down until you sit on the bench or chair, releasing tension from legs for only a second.
  • Then reengage your legs and follow the same line when you stand back up for one complete repetition pushing through the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with body weight for a beginner.

ABS – (5 sets) Decline Sit Ups

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 100’s

  • 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.