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Day 1

Day Progress:

Razor Hybrid Fitness Beginner

Week 3, Day 1 • 14 to 18 reps, 1 minute rest

BACK – (4 sets) Plank SH Reverse Grip Razor Pull Back

Plank SH Reverse Grip Razor Pull Back

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form.
  • Grab the Razor with your right hand, palm up, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground.
  • At the back of the movement retract at the shoulder blade of the working side and draw your elbow tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • A complete set is when both sides have been worked.

CHEST – (4 sets) Standing DH Band Press or Dumbbell Bench Press

Standing DH Band Press

  • Position the door stop on the hinge side of the door at chest level and hook both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other, back straight up, and with the bands at your chest for the starting position.
  • Then use your chest to push the bands in front of you in a controlled motion.
  • Your hand positions should be furthest apart at the beginning of the movement and slowly get closer until your arms are fully extended in front of you.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

BICEPS – (4 sets) Standing SH 45° Razor Band Curl

Standing SH 45° Razor Band Curl

  • Choose your resistance band(s) and hook both ends to the Razor making a loop.
  • Lock the Razor into the 45 degree 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.

SHOULDERS – (4 sets) Standing DH Front Band or Dumbbell Raise

Standing DH Front Band Raise

  • 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 your elbows close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbows bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • At the same time, begin to extend your arms straight out in front of you while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arms until both are fully extended straight out in front of you with your hands just above your shoulders, and your palms facing the floor.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Standing DH Front Dumbbell Raise

  • Choose the correct dumbbells and stand with them at your side, feet shoulder width apart.
  • Grab the dumbbells with your palms facing your torso.
  • Keep your back straight with your elbows close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbows bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • At the same time, begin to extend your arms straight out in front of you while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arms until both arms are fully extended straight out in front of you with the dumbbells just above your shoulders, and your palms facing the floor.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.