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Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 12, Day 2 • 12 to 15 reps, 2 minute rest

SHOULDERS – (3 sets regular, 2 supersets) Plank SH Front Razor Raise SS with Standing SH Front Band or Dumbbell Raise

Plank SH Front Razor Raise SS

  • 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.
  • A true beginner can start in glute to heel form, and you can use the Razor with or without resistance for this movement.
  • Keep the arm that is holding the Razor back somewhere between your lower abdomen and shoulder with palm down to start.
  • Placing the opposite arm on the ground as you would in the top position for a regular push up.
  • Your feet should be against the cable machine or the door where the band is attached if using resistance.
  • Keep your elbow locked at a slight angle to isolate the shoulder throughout the entire motion.
  • Pull the Razor up and past your head to the fully extended position.
  • 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.

Standing SH Front Band Raise

  • 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 your palm facing your torso, and your left hand on your hip.
  • Keep your back straight with your elbow close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbow bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • Begin to extend your right arm straight out in front of you while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arm until it is fully extended straight out in front of you with your hand just above your shoulder.
  • 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.

Standing SH Front Dumbbell Raise

  • Choose the correct dumbbell with your right hand and hold it at your side, feet shoulder width apart.
  • Grab the dumbbell with your palm facing your torso, and your left hand on your hip.
  • Keep your back straight with your elbow close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbow bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • Begin to extend your right arm straight out in front of you while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arm until it is straight out in front of you with the dumbbells just above your shoulder.
  • 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 – (3 sets regular, 2 supersets) Standing SH Bent Over Band or Dumbbell Kickbacks SS with Close Grip Push Ups

Standing SH Bent Over Band Kickbacks SS

  • 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 your palm facing your torso, and rest your other hand on your knee.
  • 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 and your elbow should be close to your torso with your shoulder to elbow parallel to the floor.
  • Your forearm 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 arm 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.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

Standing SH Bent Over Dumbbell Kickbacks SS

  • Grab one dumbbell and stand with your palm facing your torso.
  • Keep your back straight with a slight bend in the knees and bend forward at the waist putting your non-working hand on your knee. Your torso should be close to parallel to the floor.
  • Make sure to keep your head up.
  • Your elbows should be close to your side and your shoulder to elbow parallel to the floor.
  • Your forearm 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 arm 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.

Close Grip Push Ups

  • 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.

LEGS – (3 sets regular, 2 supersets) Dumbbell Chair Squats SS with Standing Straight SL Band Kickbacks

Dumbbell Chair Squats SS

  • 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.

Standing Straight SL Band Kickbacks

  • Secure one end of the band to the lower portion of a post or use the door attachment about 6 inches above the floor in the hinge.
  • Attach the other to end to your foot or ankle.
  • Facing the attachment point of the band, you can hold onto the door or onto the column to stabilize yourself.
  • Keep your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
  • Return the leg to the starting position.