Day 5

Day Progress:

Razor Hybrid Fitness Beginner

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

LEGS – (3 Supersets) Pistol Squats SS with Standing SL Band Curls

Pistol Squats SS

  • Start in the standing position and have a chair or something stationary near to rest your hand on for stabilization if you are a beginner.
  • Hold one leg off of the floor and squat down on the other.
  • Squat down by flexing the knee and sitting back with the hips.
  • Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
  • Switch legs and repeat the movement for one complete set.

Standing SL Band Curls

  • Secure one end of the band to the lower portion of a post, or using the door attachment, about 6 inches above the floor on the hinge side of the door.
  • 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.
  • This will be your starting position.
  • Bring your foot back at a 90 degree angle.
  • Pause at the completion of the movement, and then slowly return to the starting position.

SHOULDERS – (3 sets) Standing DH Front Band 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.

TRICEPS – (3 sets) Standing SH Band Pull Down With Band at Top of Hinge

Standing SH Band Pull 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 up towards the ceiling, 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.

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.