Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 10, Day 5 • 8 to 11 reps, 90 Second rest

SHOULDERS – (3 Supersets) Standing DH Upright Band Row SS with Standing DH Side Band Raise

Standing DH Upright Band Row SS

  • Choose the resistance band(s) and attach the handles to each end.
  • Step on the center of the band with feet shoulder width apart.
  • To add resistance, widen stance, and to lessen resistance put feet closer together.
  • Grab the handles with your hands in front of you, and your palms facing towards you.
  • Keep your elbows bent at a slight angle in the starting position to protect the bicep tendon.
  • At the same time, begin to raise your arms straight up with your hands remaining close to your torso.
  • Your elbows should be raised above your shoulders at the top position, while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Standing DH Side Band Raise

  • Choose the resistance band(s) and attach the handles to each end.
  • Step on the center of the band with feet shoulder width apart.
  • To add resistance, widen stance, and to lessen resistance put feet closer together.
  • Grab the handles with your palms facing your torso.
  • Keep your back straight with your elbows close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbows bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • At the same time, begin to extend your arms out at your side while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arms until both are fully extended to your side, representing a tee, with your hands just above your shoulders, and your palms facing the floor.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (3 Supersets) Standing SH Band Pull Down SS with Standing SH Band Push Down with Band at Top of Hinge

Standing SH Band Pull Down SS

Standing SH Band Push Down with Band at Top of Hinge

  • Position the door stop on the hinge side of the door as high as it will go and hook one handle up to the band(s) making a loop through the door attachment.
  • Stand up straight, facing the door, until you are about 2 feet away.
  • Grab the handle with your elbow tight to your side, palm down towards the floor, and your arm making a 90 degree angle with your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point, until your arm is completely straight at your side.
  • From your elbow to your shoulder should not move during this movement.
  • 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 – (3 Supersets) Pistol Squats or Dumbbell Chair Squats SS with  SL Dumbbell Box Step Ups

Pistol Squats

  • Start in the standing position and have a chair or something stationary near to rest your hand on for stabilization if you are a beginner.
  • Hold one leg off of the floor and squat down on the other.
  • Squat down by flexing the knee and sitting back with the hips.
  • Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
  • Switch legs and repeat the movement for one complete set.

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.

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.

ABS – (3 Supersets) Side Oblique Crunches SS with Razor Ab Roll

Side Oblique Crunches SS

  • 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.

Razor Ab Roll

(Use Wall if Needed)

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling straight forward as far out as you can without touching the floor with your body.
  • Then pull your body back to the starting position.
  • For a beginner test out your maximum fully extended position using a wall for a stop.
  • Then do repetitions using the wall as your bottom position.
  • Repeat for the recommended amount of repetitions.

RAZOR AB ROLL WITH TWIST

Recommended for only the most advanced individuals

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling out straight forward as far as you can without touching the floor with your body.
  • Then pull your body back to the starting position and roll out at a diagonal fashion to the left, with wrists in and protected from the wheel.
  • Pull your body back to the starting position and repeat for the right side.
  • This exercise emphasizes the obliques.
  • Repeat for the recommended amount of repetitions.