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Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 7, Day 5 • 8 to 11 reps, 90 Second rest

LEGS – (3 Supersets) Bulgarian Split Squats SS (with our without weight) with Pistol 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.

Pistol Squats

  • 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.

SHOULDERS – (3 sets) Standing SH Front Band or Dumbbell Raise

Standing SH Front Band Raises

  • 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.

Standing SH Front Dumbbell Raises

  • Choose the correct dumbbell with your right hand and hold it at your side, feet shoulder width apart.
  • Grab the dumbbell 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 straight out in front of you with the dumbbells 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 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 Supersets) Crunches SS with Lying on Back DL Raises

Crunches SS

  • 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.

Lying Back DL Raises

  • Lie down on your back, flat on a bench or on a mat on the floor with your legs fully extended in front of you.
  • Place your hands palms down on your side or holding onto the bench.
  • Keep your legs extended, as straight as possible, with your knees slightly bent but locked, raise your legs until they make a 90 degree angle with the floor.
  • At the top position, with legs straight and perpendicular to the floor, use your abdominals to extend your hips off the floor, pointing your toes up at the ceiling.
  • Then slowly lower your legs back down to the starting position following the same line as you did coming up.
  • Repeat for the recommended repetitions.