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Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 6, Day 2 • 10 to 12 reps, 2 minute rest

SHOULDERS – (3 Supersets) Plank SH Overhead Razor Press SS with Standing SH Front Band Raise

Plank SH Overhead Razor Press SS

  • Start in the plank position, which is on your knees or on your toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • Keep the arm that is holding the Razor back at your shoulder with palm down to start.
  • Place the opposite arm on the ground as you would in the top position for a regular push up.
  • Try to stay in the same position throughout the entire movement, which is just a few inches above the bottom position of a regular push up.
  • Then extend the Razor straight out above your head, mimicking an overhead press.
  • Your body should be a few inches off the ground at the end position, pushing through the floor throughout.
  • Follow the same line as you release, keeping the elbow locked to complete one repetition.
  • Keep your core engaged, refraining from having your body torque from the hips to the shoulders.
  • One complete set is when both sides have been worked.
  • Always start the next set with the opposite arm.

Standing SH Front 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 in front of you while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arm until it is fully extended straight out in front of you 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) Standing SH Band Push Down with Band at Top of Hinge

Standing SH Band Push Down with Band at Top of Hinge

  • Position the door stop on the hinge side of the door as high as it will go and hook one handle up to the band(s) making a loop through the door attachment.
  • Stand up straight, facing the door, until you are about 2 feet away.
  • Grab the handle with your elbow tight to your side, palm down towards the floor, and your arm making a 90 degree angle with your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point, until your arm is completely straight at your side.
  • From your elbow to your shoulder should not move during this movement.
  • 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) Stationary Reverse Dumbbell Lunges

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 Bicycles

Lying on Back Bicycles

  • Lie on the floor, or on a bench, with your back flat and knees bent at 90 degrees with your thighs perpendicular to the ground.
  • Put your hands beside, or behind your head and be careful not to strain your neck.
  • Now slowly and controlled go through a cycle pedal motion by kicking forward with the right leg until it is parallel to the ground, and bringing in the knee of the left leg to your right elbow.
  • Then go back to the initial position and slowly go through a cycle pedal motion again. This time kicking forward with the left leg and bringing in the knee of the right leg to your right elbow.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
  • 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.