Skip to content

Day 1

Day Progress:

Razor Hybrid Fitness Beginner

Week 10, Day 1 • 12 to 15 reps, 90 Second rest

CHEST – (3 Supersets) Standing DH Band Press SS with Wide Grip Push Ups

Standing DH Band Press SS

  • Position the door stop on the hinge side of the door at chest level and hook both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other, back straight up, and with the bands at your chest for the starting position.
  • Then use your chest to push the bands in front of you in a controlled motion.
  • Your hand positions should be furthest apart at the beginning of the movement and slowly get closer until your arms are fully extended in front of you.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Wide Grip Push Ups

  • Get into pushup position on the toes or knees if you are a beginner, with your hands two hand widths outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to our toes, or knees.
  • Try to get a few inches off the ground for advanced and just get as low as you can if you are a beginner.
  • Follow the same line up and repeat for recommended repetitions.

BACK – (3 Supersets) Standing DH Close Grip Band Lat Pull Downs SS with Standing DH Wide Grip Band Lat Pull Downs with Band at Top of Hinge

Standing DH Close Grip Band Lat Pull Downs w/ Band at Top of Hinge SS

  • Attach the door stop above the top hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the handles to the ends of the bands.
  • Bend your knees and bend forward slightly at the waist with one leg back for balance grabbing the handles with both hands touching one another above your head as you look down at the floor.
  • There should be an imaginary straight line from your waist to your hands in the starting position.
  • Then retract the shoulder blades moving both arms down at the same time, as you flex the elbow, drawing the handles towards the center of your chest.
  • Return to the starting position and repeat for recommended repetitions.

Standing DH Wide Grip Band Lat Pull Downs w/ Band at Top of Hinge

  • Attach the door stop above the top hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the handles to the ends of the bands.
  • Bend your knees and bend forward slightly at the waist with one leg back for balance grabbing the handles at shoulder width apart above your head as you look down at the floor.
  • There should be an imaginary straight line from your waist to your hands in the starting position.
  • Then retract the shoulder blades moving both arms down at the same time, as you flex the elbow, drawing the handles towards your chest and acting like you are trying to touch your elbows behind your back.
  • Return to the starting position and repeat for recommended repetitions.

BICEPS – (3 Supersets) Standing Alternating Band Curls SS with Plank SH Hammer Razor Curls

Standing Alternating Band Curls SS

  • Hook up both handles to the selected band(s) for resistance.
  • Stand up straight and stand on the band with both feet about shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • 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.

CALVES – (3 Supersets) Standing DL Calf Raises SS with Standing SL Calf Raises

Standing DL Calf Raises

  • Position a 2″ ledge underneath both feet.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift your body up using both calves at the same time.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.

Standing SL Calf Raises

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.