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Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 3, Day 5 • 6 to 9 reps, 1 minute rest

LEGS – (4 sets) Standing Straight SL Band Kickbacks

Standing Straight Leg 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.

BICEPS – (4 sets) Standing Alternating Band Curls or Standing Alternating Dumbbell Curls

Standing Alternating Band Curls

  • Hook up both handles to the selected band(s) for resistance.
  • Stand up straight and stand on the band with both feet about shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Standing Alternating Dumbbell Curls

  • Stand up straight holding a dumbbell in each hand with both feet shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

TRICEPS – (4 sets) Standing SH Reverse Grip Bent Over Band or Standing SH Bent Over Dumbbell Kickbacks

Standing SH Reverse Grip Bent Over Band

Standing SH Bent Over Dumbbell Kickbacks