Day 5

Day Progress:

Razor Hybrid Fitness Beginner

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

SHOULDERS – (3 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 – (3 sets) Close Grip Push Ups or Feet Elevated Close Grip Push Ups

Close Grip Push Ups

  • Get into pushup position on the toes, or knees if you are a beginner, with your hands inside of shoulder width apart.
  • For advanced, your index fingers and thumbs should be touching each other.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to your 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.

Feet Elevated Close Grip Push Ups

  • Get into pushup position with your feet elevated on a 12” up to a 48” box.
  • Your hands should be inside of shoulder width apart.
  • For advanced, your index fingers and thumbs should be touching each other.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to your 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.

LEGS – (3 sets) Bulgarian Split Squats

Bulgarian Split Squats

  • Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench.
  • Your feet should be shoulder width apart from each other.
  • Bend the knees and move one foot back so that your toe is resting on the flat bench.
  • If you are a beginner, use a chair or something stationary to rest your hand on to maintain balance.
  • Your other foot should be stationary in front of you.
  • Keep your head up at all times, as looking down will get you off balance, also maintain a straight back.
  • Make sure your back is straight and chest is out while performing this exercise.
  • Slowly lower your leg until your thigh is parallel to the floor.
  • At this point, your knee should just be over your toes.
  • Your chest should be directly above the middle of your thigh.
  • Switch legs and repeat the movement for one complete set.

ABS – (3 sets) Crunches Holding the Bench

Crunches Holding the Bench

  • Lie flat on your back on the bench with your body straight from your head to your toes.
  • Grab the side of the bench with your arms straight on your side.
  • A beginner can lie on the floor using a mat. Then curl your upper body forward and bring your shoulder blades just off the floor, curling your chin to your chest while at the same time slowly raising your legs, bending slightly at the knees.
  • Pause and hold for a second at the top position with only your shoulder blades off the ground.
  • Then slowly lower down to the starting position.
  • If you can do more than the recommended repetition range, then slow the reps down and hold for 2 or 3 seconds at the top of the crunch.
  • You can go until you reach muscle failure.
  • Repeat for the recommended amount of repetitions.