Day Progress:

Razor Hybrid Fitness Beginner

Week 2, Day 2 • 8 to 11 reps, 90 second rest

LEGS – (5 sets) Stationary Dumbbell Lunges

Stationary Dumbbell Lunges

  • Stand up straight while holding two dumbbells in your hands by your sides.
  • While keeping your left foot stationary, step forward with your right leg around two feet from your left foot and lower your upper body, while keeping the torso upright and maintaining good balance.
  • Don’t allow your right knee to go forward beyond your toes as you come down.
  • Make sure to keep your back shin parallel to the ground and keep the torso upright during the lunge.
  • Then return to the starting position. Use the ball of your feet to push in order to accentuate the quadriceps.
  • I like to alternate legs, but you can do one leg to the completed rep range, and then the opposite as a variation.
  • One complete set is when both legs have been worked for the recommended repetitions.
  • Lunges can be performed without weight for the beginner and using a barbell for more advanced.

SHOULDERS – (5 sets) Standing SH Side Band Raise

Standing SH Side 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 at your side while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arm until it is fully extended to your side, representing a tee, 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.

TRICEPS – (5 sets) Standing DH Bent Over Band 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.