Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 10, Day 2 • 12 to 15 reps, 90 Second rest

LEGS – (3 Supersets) Box Jumps SS with SL Dumbbell Box Steps

Box Jumps SS

  • Use a sturdy plyo box or chair that is a height you can manage. Start with both feet shoulder width apart and flat on the ground just in front of the box.
  • Squat down in low position with the hands at your side. As you begin to come up get up on your toes and bring your arms forward all at the same time using the momentum of the lower and upper body to jump up on the box. Land in the center of the plyo box and complete the movement by standing tall on the box with your legs straight.
  • Jump off in the start position and repeat.
  • To modify step up on the box with both feet and legs fully upright before stepping back down.

SL Dumbbell Box Step Ups

  • Stand up straight while holding a dumbbell in each hand on the floor.
  • Place the right foot on the elevated platform or box.
  • Step on the platform by extending the hip and the knee of your right leg.
  • Do not place your left leg on the box until your right leg is fully extended straight.
  • Step down with the left leg and return to the original standing 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 when both legs have been worked for the recommended repetitions.

SHOULDERS – (3 supersets) Plank SH Front Razor Raise SS with Standing SH Overhead Razor Dumbbell Press

Plank SH Razor Pull Back SS

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form. Grab the Razor with your right hand and palm down, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground, pushing through the floor the entire time.
  • At the back of the movement retract at the shoulder blade of the working side, and draw your elbow tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • A complete set is when both sides have been worked.

Standing DH Band Bent Over Row

  • Use the handles out of the Band Kit and clip each end of the hook to one or more bands so that you have two handles on a band.
  • Bend your knees slightly and use both feet to stand on the middle of the resistance band.
  • Bend forward slightly at the waist and let both hands hang straight down for the starting position.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the handles towards your stomach or rib cage.
  • Lower the handles and repeat for recommended repetitions.

TRICEPS – (3 Supersets) Close Grip Push Ups SS with Bench Dips

Close Grip Push Ups SS

  • Get into pushup position on the toes, or knees if you are a beginner, with your hands inside of shoulder width apart.
  • For advanced, your index fingers and thumbs should be touching each other.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to your 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.

Bench Dips

  • Position yourself with a bench behind you, perpendicular to your body, and grab a hold of the bench at its edge with your arms fully extended, shoulder width apart.
  • Put your legs straight out in front of you with your heels on the floor.
  • Keep your elbows in close to your body as you lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then push your torso back up using your triceps to bring your body back to the starting position.
  • Follow the same line up and repeat for recommended repetitions.

ABS – (3 Supersets) Crunches Holding the Bench SS with Side Oblique Crunches

Crunches Holding the Bench SS

  • Lie flat on your back on the bench with your body straight from your head to your toes.
  • Grab the side of the bench with your arms straight on your side.
  • A beginner can lie on the floor using a mat. Then curl your upper body forward and bring your shoulder blades just off the floor, curling your chin to your chest while at the same time slowly raising your legs, bending slightly at the knees.
  • Pause and hold for a second at the top position with only your shoulder blades off the ground.
  • Then slowly lower down to the starting 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 crunch.
  • You can go until you reach muscle failure.
  • Repeat for the recommended amount of repetitions.

Side Oblique Crunches

  • Start out by lying on a bench, or on the ground on a mat.
  • Position your body on your right side with your legs lying on top of each other and your knees bent at a slight angle.
  • Place your left hand behind your head, and your right arm across your chest or down on one side.
  • Then begin by moving your left elbow up while mainly focusing on your side obliques.
  • Crunch as high as you can and hold the contraction for a second and then slowly drop back down into the starting 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 crunch.
  • You can go until you reach muscle failure.
  • One complete set is when both sides have been worked for the recommended repetitions.