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Day 5

Day Progress:

Razor Hybrid Fitness Beginner

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

LEGS – (5 sets) Stationary Reverse Dumbbell Lunges

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.

SHOULDERS – (5 sets) Plank SH Overhead Razor Press

Plank SH Overhead Razor Press

  • Start in the plank position, which is on your knees or on your toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • Keep the arm that is holding the Razor back at your shoulder with palm down to start.
  • Place the opposite arm on the ground as you would in the top position for a regular push up.
  • Try to stay in the same position throughout the entire movement, which is just a few inches above the bottom position of a regular push up.
  • Then extend the Razor straight out above your head, mimicking an overhead press.
  • Your body should be a few inches off the ground at the end position, pushing through the floor throughout.
  • Follow the same line as you release, keeping the elbow locked to complete one repetition.
  • Keep your core engaged, refraining from having your body torque from the hips to the shoulders.
  • One complete set is when both sides have been worked.
  • Always start the next set with the opposite arm.

TRICEPS – (5 sets) Standing DH Bent Over Band or Dumbbell Kickbacks

Standing DH Bent Over Band Kickbacks

  • 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 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.
  • Your elbows should be close to your torso and your shoulder to elbow parallel to the floor.
  • Your forearms 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 arms stationary and use your triceps to lift the bands until the arm is fully extended with your palm facing the ceiling, making your elbow 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 Bent Over Dumbbell Kickbacks

  • Grab two dumbbells and stand with your palms facing your torso.
  • 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.
  • Your elbows should be close to your torso and your shoulder to elbow parallel to the floor.
  • Your forearms 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 arms stationary and use your triceps to lift the dumbbells until the arm is fully extended with your palm facing the ceiling, making your elbow the pivot point.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

ABS – (5 sets) Lying on Back Bicycles

Lying on Back Bicycles

  • Lie on the floor, or on a bench, with your back flat and knees bent at 90 degrees with your thighs perpendicular to the ground.
  • Put your hands beside, or behind your head and be careful not to strain your neck.
  • Now slowly and controlled go through a cycle pedal motion by kicking forward with the right leg until it is parallel to the ground, and bringing in the knee of the left leg to your right elbow.
  • Then go back to the initial position and slowly go through a cycle pedal motion again. This time kicking forward with the left leg and bringing in the knee of the right leg to your right elbow.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
  • 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.