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Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 1, Day 5 • 8 to 11 reps, 2 minute rest

LEGS – (3 sets regular, 1 superset) Stationary Reverse Dumbbell Lunges SS with SL Band Curls

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.

Standing SL Band Curls

  • Secure one end of the band to the lower portion of a post, or using the door attachment, about 6 inches above the floor on the hinge side of the door.
  • Attach the other to end to your foot or ankle.
  • Facing the attachment point of the band, you can hold onto the door or onto the column to stabilize yourself.
  • This will be your starting position.
  • Bring your foot back at a 90 degree angle.
  • Pause at the completion of the movement, and then slowly return to the starting position.

BICEPS – (4 sets regular, 1 superset) Standing SH Band Curls SS with Plank SH Hammer Razor Curls

Standing SH Band Curls

  • Choose your resistance band(s) and hook both ends to one handle making a loop.
  • Grab the handle with your right hand, and then stand on the band with the right foot.
  • While holding your upper arm and body stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Move the band to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

STANDING SINGLE HAND CONCENTRATION BAND CURL

  • Put the door stop on the hinge side of the door about 6” of the ground.
  • Choose your resistance band(s) and loop it through the door stop.
  • Hook both ends to one handle making a loop.
  • Grab the handle with your right hand and stand with your right side towards the door about 2 feet away.
  • Bend at the knees, bend over at the waist, keeping your back straight, and until you are low enough to rest your right elbow just inside your right knee.
  • Curl the right arm forward while contracting the biceps until your hand just misses your left knee, and your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Position yourself opposite your right side, and repeat on the left side.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Plank SH Hammer Razor Curls

  • 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 feet against the door or machine, and lock the Razor into the hammer position.
  • 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, start with your arm fully extended and curl until your bicep is fully contracted.
  • Then follow the same line going back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended repetitions.

TRICEPS – (4 sets regular, 1 superset) Standing SH Reverse Grip Bent Over Razor Kickbacks SS with Plank SH Hammer Grip Razor Kickbacks

Standing SH Reverse Grip Bent Over Razor Kickbacks

  • Choose the resistance band(s) and attach the Razor to both clips so that it forms a loop.
  • Step on the center using the same foot as the arm that is being worked.
  • This exercise can also be done with no band attached if you are a beginner.
  • Lock the handle into the Hammer position and grab the handle, and rest your other hand on your knee.
  • Keep your back straight with a slight bend in the knees and bend forward at the waist.
  • Your torso should be close to parallel to the floor. Make sure to keep your head up and your elbow should be close to your torso with your shoulder to elbow parallel to the floor.
  • Your forearm should be pointed towards the floor for your beginning position.
  • There should be a 90-degree angle formed between your forearm and upper arm.
  • Keep your upper arm stationary and use your triceps to lift the bands until the arm is fully extended, making your elbow the pivot point.
  • 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.

Plank SH Hammer Grip Razor Kickbacks

Plank Single Arm Cable Rolling Tricep Kickbacks

Hammer Grip

  • 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 head facing the point of attachment.
  • Lock the handle in the hammer position (this is when the handle is parallel with the wheels).
  • 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.