Day 1

Day Progress:

Razor Hybrid Fitness Beginner

Week 7, Day 1 • 12 to 15 reps, 90 Second rest

BACK – (3 Supersets) Plank SH Reverse Grip Razor Pull Back SS with Standing DH Band or Dumbbell Bent Over Row

Plank SH Reverse Grip Razor Pull Back SS

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form.
  • Grab the Razor with your right hand, palm up, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground.
  • At the back of the movement retract at the shoulder blade of the working side and draw your elbow tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • A complete set is when both sides have been worked.

Standing DH Band Bent Over Row

  • Use the handles out of the Band Kit and clip each end of the hook to one or more bands so that you have two handles on a band.
  • Bend your knees slightly and use both feet to stand on the middle of the resistance band.
  • Bend forward slightly at the waist and let both hands hang straight down for the starting position.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the handles towards your stomach or rib cage.
  • Lower the handles and repeat for recommended repetitions.

Standing DH Dumbbell Bent Over Row

  • Bend your knees slightly and stand with feet shoulder width apart.
  • Bend forward slightly at the waist and let both hands hang straight down, holding dumbbells for the starting position.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the handles towards your stomach or rib cage.
  • Lower the handles and repeat for recommended repetitions.

CHEST – (3 Supersets) Standing DH Band Press w Band at Top of Hinge SS with Push Ups

Standing DH Band Press with Band at Top of Hinge SS

  • Position the door stop on the hinge side of the door as high as it will go and hook both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other, leaning forward at about a 30 degree angle and with the bands at your chest for the starting position.
  • Then use your chest to push the bands in front of you in a controlled motion.
  • Your hand positions should be furthest apart at the beginning of the movement and slowly get closer until your arms are fully extended in front of you.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Push Ups

  • Get into pushup position on the toes or knees if you are a beginner, with your hands just 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 of 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.

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.