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Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 7, Day 2 • 12 to 15 reps, 90 Second rest

SHOULDERS – (3 Supersets) Standing DH Front Band Raise SS with Standing DH Side Band Raise

Standing DH Front Band Raise SS

  • 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.

Standing DH Side 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 out at your side while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arms until both are fully extended to your side, representing a tee, 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 Supersets) Standing SH Band Push Down with Band at Top of Hinge SS with Bench Dips

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.

Bench Dips

  • Position yourself with a bench behind you, perpendicular to your body, and grab a hold of the bench at its edge with your arms fully extended, shoulder width apart.
  • Put your legs straight out in front of you with your heels on the floor.
  • Keep your elbows in close to your body as you lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then push your torso back up using your triceps to bring your body back to the starting position.
  • Follow the same line up and repeat for recommended repetitions.

LEGS – (3 sets) Standing SH Overhead Razor Squat

Standing SH Overhead Razor Squat

  • Start standing straight up with one hand on your hip, and the other holding the Razor above your head.
  • Squat down, keeping the arm and back straight as you lower down the bottom position.
  • Then stand back up following the same line up.
  • One full set is when both arms have been worked.

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.