Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 12, Day 5 • 8 to 11 reps, 2 minute rest

LEGS – (3 sets regular, 2 supersets) Box Jumps or SL Dumbbell Box Step Ups SS with Pistol Squats

Box Jumps

  • 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 SS

  • 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.

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.

BICEPS – (3 sets regular, 2 supersets) Standing SH Hammer Razor Band Curls SS with Plank SH Hammer Razor Curls

Standing SH Hammer Razor Band Curls SS

  • Choose your resistance band(s) and hook both ends to the Razor making a loop.
  • Lock the Razor into the hammer position and grab with your right hand, and then stand on the band with the right foot.
  • While holding your upper arm and body stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Move Razor and band to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Plank SH Hammer Razor Curls

  • 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 feet against the door or machine, and lock the Razor into the hammer position.
  • 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, start with your arm fully extended and curl until your bicep is fully contracted.
  • Then follow the same line going back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended repetitions.

TRICEPS – (3 sets regular, 2 supersets) Standing SH Hammer Grip Bent Over Razor Kickbacks SS with Plank SH Hammer Grip Razor Kickbacks

Standing SH Hammer Grip Bent Over Razor Kickbacks SS

  • Choose the resistance band(s) and attach the Razor to both clips so that it forms a loop.
  • Step on the center using the same foot as the arm that is being worked.
  • This exercise can also be done with no band attached if you are a beginner.
  • Lock the handle into the Hammer position and grab the handle, 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, 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.

Plank SH Hammer Grip Razor Kickbacks

Plank Single Arm Cable Rolling Tricep Kickbacks

Hammer Grip

  • 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.
  • Lock the handle in the hammer position (this is when the handle is parallel with the wheels).
  • 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.