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Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 5, Day 2 • 10 to 12 reps, 2 minute rest

SHOULDERS – (3 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.

TRICEPS – (3 sets) Plank SH Hammer Grip Razor Kickbacks

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.

LEGS – (3 sets) Walking Dumbbell Lunges or Stationary Dumbbell Lunges

Walking Dumbbell Lunges

  • Stand up straight holding two dumbbells in your hands by your sides for your starting position.
  • Step forward with your right leg about two feet or so from your left foot and lower your upper body, while keeping the torso upright and maintaining balance.
  • Don’t allow your knee to go forward beyond your toes as you come down.
  • Keep your back shin parallel to the ground and your torso upright during the lunge.
  • Push up and move forward as you begin to walk across the room and repeat, alternating legs with every step.
  • 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 the more advanced.

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.

ABS – (3 sets) Lying on Back DL Raise

Lying on Back DL Raise

  • Lie down on your back, flat on a bench or on a mat on the floor with your legs fully extended in front of you.
  • Place your hands palms down on your side or holding onto the bench.
  • Keep your legs extended, as straight as possible, with your knees slightly bent but locked, raise your legs until they make a 90 degree angle with the floor.
  • At the top position, with legs straight and perpendicular to the floor, use your abdominals to extend your hips off the floor, pointing your toes up at the ceiling.
  • Then slowly lower your legs back down to the starting position following the same line as you did coming up.
  • Repeat for the recommended repetitions.