Day 1

Day Progress:

Razor Hybrid Fitness Beginner

Week 8, Day 1 • 12 to 15 reps, 1 minute rest

BACK – (3 Supersets) Standing DH Close Grip Band Lat Pull Downs SS with Standing DH Wide Grip Band Lat Pull Down with Band at top of Hinge

Standing DH Close Grip Band Lat Pull Downs w/ Band at Top of Hinge

  • Attach the door stop above the top hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the handles to the ends of the bands.
  • Bend your knees and bend forward slightly at the waist with one leg back for balance grabbing the handles with both hands touching one another above your head as you look down at the floor.
  • There should be an imaginary straight line from your waist to your hands in the starting position.
  • Then retract the shoulder blades moving both arms down at the same time, as you flex the elbow, drawing the handles towards the center of your chest.
  • Return to the starting position and repeat for recommended repetitions.

Standing DH Wide Grip Band Lat Pull Downs w/ Band at Top of Hinge

  • Attach the door stop above the top hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the handles to the ends of the bands.
  • Bend your knees and bend forward slightly at the waist with one leg back for balance grabbing the handles at shoulder width apart above your head as you look down at the floor.
  • There should be an imaginary straight line from your waist to your hands in the starting position.
  • Then retract the shoulder blades moving both arms down at the same time, as you flex the elbow, drawing the handles towards your chest and acting like you are trying to touch your elbows behind your back.
  • Return to the starting position and repeat for recommended repetitions.

CHEST – (3 Supersets) Plank SH Side Razor Fly SS with Feet Elevated Push Ups

Plank SH Side Razor Fly SS

  • Place the pulley at the lowest setting, or the door stop 6” above the floor, select the resistance to be used and attach the Razor to the cable or band.
  • Get down in the push up, or plank position a little more than arms length away from the point of attachment (this movement can also be done with bodyweight only).
  • With a slight bend on the elbow holding the Razor in order to prevent stress at the biceps tendon, keep tension in the start position.
  • Push through the floor with the hand holding the Razor as you begin the movement, keeping your head to your toes in a straight line, moving straight down keeping that slight bend in your elbow and keeping it locked.
  • As you move down, the arm holding the Razor performs a fly, as the stationary arm performs a push up.
  • Your chest should be only a few inches off the ground for advanced, and if you are a beginner, just get as low as you can that still allows you to come up.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions and always start the next set using the opposite arm.

Feet Elevated Push Ups

  • Get into pushup position with your feet elevated on a 12” to 48” box, 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 your toes, or knees.
  • Try to get a few inches off 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 Supersets) Standing SH Band Curls SS with Plank SH Hammer Razor Curls

Standing SH Band Curls SS

  • Choose your resistance band(s) and hook both ends to one handle making a loop.
  • Grab the handle 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 the band to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

STANDING SINGLE HAND CONCENTRATION BAND CURL

  • Put the door stop on the hinge side of the door about 6” of the ground.
  • Choose your resistance band(s) and loop it through the door stop.
  • Hook both ends to one handle making a loop.
  • Grab the handle with your right hand and stand with your right side towards the door about 2 feet away.
  • Bend at the knees, bend over at the waist, keeping your back straight, and until you are low enough to rest your right elbow just inside your right knee.
  • Curl the right arm forward while contracting the biceps until your hand just misses your left knee, and 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.
  • Position yourself opposite your right side, and repeat on the left side.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Plank SH Hammer Razor Curls

  • Place the pulley at the lowest setting, or the door stop 6” above the floor, select the resistance to be used and attach the Razor to the cable or band.
  • Get down in the push up, or plank position with your feet against the door or machine, and your palm down.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon and to get low enough to keep your working arm, elbow to shoulder, parallel with the ground for your starting position (for a beginner, or after muscle fatigue you can hold yourself up with the forearm of the non-working arm, instead of using your hand with a slight angle).
  • While keeping the elbow in one spot, and pushing through the floor, start with your arm fully extended and curl until your bicep is fully contracted.
  • Then follow the same line going back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended repetitions.

CALVES – (3 sets) Standing DL Calf Raises

Standing DL 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.