Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 11, Day 2 • 12 to 15 reps, 90 second rest

SHOULDERS – (4 sets) Standing SH Upright Band Row

Standing SH Upright Band Row

  • Choose the resistance band(s) and attach one handle to both clips so that it forms a loop.
  • Step on the center using the same foot as the arm that is being worked.
  • Grab the handle with hand in front of your body, and your palm facing your torso.
  • Place your left hand on your hip.
  • Keep your elbows bent at a slight angle in the starting position to protect the bicep tendon.
  • Begin to raise your arm straight up with your hand remaining close to your torso.
  • Your elbow 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.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (4 sets) Plank SH Reverse Grip Razor Kickbacks

Plank SH Reverse Grip Razor Kickbacks

  • 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, and grip the Razor with your palm facing the machine.
  • 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 – (4 sets) Standing SH Overhead Razor Squats Dumbbell or Kettle

Standing SH Overhead Razor Squats

  • Start standing straight up with one hand on your hip, and the other holding the Razor above your head.
  • Squat down, keeping the arm and back straight as you lower down the bottom position.
  • Then stand back up following the same line up.
  • One full set is when both arms have been worked.

ABS – (4 sets) Crunches Holding the Bench

Crunches Holding the Bench

  • 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.