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Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 5, Day 4 • 6 to 9 reps, 2 minute rest

CHEST – (3 sets) Wide Grip Push Ups or Dumbbell Bench Press

Wide Grip Push Ups

  • Get into pushup position on the toes or knees if you are a beginner, with your hands two hand widths outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to our toes, or knees.
  • Try to get a few inches off the ground for advanced and just get as low as you can if you are a beginner.
  • Follow the same line up and repeat for recommended repetitions.

Dumbbell Bench Press

  • Lie down on a flat bench with a dumbbell in each hand at your chest, and feet flat on the floor.
  • The dumbbells should be just to the sides of your chest, with your upper arm and forearm just past a 90 degree angle.
  • Be sure to maintain full control of the dumbbells at all times and have a spotter if possible.
  • Then use your chest to push the dumbbells up in a controlled motion.
  • The dumbbells should be furthest away from each other at the bottom of the movement, and slowly get closer as you move them up.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming down in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

BACK – (3 sets) Standing SH Band Bent Over Row

Standing SH Band Bent Over Row

  • Use the handle out of the Band Kit and clip the hooks of one or more bands onto the single handle.
  • Bend your knees slightly and starting with your right leg, stand on the middle of the resistance band. Use your right arm to start the exercise and work the same side of your back.
  • Bend forward slightly at the waist, and let your working arm hang straight down for the starting position, with your opposite arm on your knee.
  • Then retract the shoulder blade of the working side, as you flex the elbow, drawing the handle towards your stomach or rib cage.
  • Lower the handle in the working arm and repeat for recommended repetitions.
  • One complete set is when both arms have been worked.

BICEPS – (3 sets) Standing SH Hammer Razor Band Curls

Standing SH Hammer Razor Band Curls

  • 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.

CALVES – (3 sets) Standing DL Weighted Calf Raises

Standing DL Weighted Calf Raises

  • Position a 2″ ledge underneath both feet.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift your body up using both calves at the same time.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.