Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 8, Day 2 • 12 to 15 reps, 90 Second rest

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

Standing SH Front Band Raise

  • 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 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 Supersets) Standing DH Bent Over Band Kickbacks SS with Standing SH Bent Over Band Kickbacks

Standing DH Bent Over Band Kickbacks 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 a slight bend in the knees and bend forward at the waist.
  • Your torso should be close to parallel to the floor. Make sure to keep your head up.
  • Your elbows should be close to your torso and your shoulder to elbow parallel to the floor.
  • Your forearms should be pointed towards the floor for your beginning position.
  • There should be a 90-degree angle formed between your forearm and upper arm.
  • Keep your upper arms stationary and use your triceps to lift the bands until the arm is fully extended with your palm facing the ceiling, making your elbow the pivot point.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Standing SH Bent Over Band Kickbacks

  • 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 rest your other hand on your knee.
  • Keep your back straight with a slight bend in the knees and bend forward at the waist.
  • Your torso should be close to parallel to the floor.
  • Make sure to keep your head up and your elbow should be close to your torso with your shoulder to elbow parallel to the floor.
  • Your forearm should be pointed towards the floor for your beginning position.
  • There should be a 90-degree angle formed between your forearm and upper arm.
  • Keep your upper arm stationary and use your triceps to lift the bands until the arm is fully extended with your palm facing the ceiling, making your elbow the pivot point.
  • 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.

LEGS – (3 Supersets) SL Dumbbell Box Step Ups SS with SL Curls

SL Dumbbell Box Step Ups

  • Stand up straight while holding a dumbbell in each hand on the floor.
  • Place the right foot on the elevated platform or box.
  • Step on the platform by extending the hip and the knee of your right leg.
  • Do not place your left leg on the box until your right leg is fully extended straight.
  • Step down with the left leg and return to the original standing position.
  • You can repeat with the right leg for the recommended amount of repetitions, or alternate with each leg the entire time.
  • One complete set is when both legs have been worked for the recommended repetitions.

SL Curls

  • Adjust the foot position on the machine to be just above your heel when you lie face down on the leg curl machine.
  • Fully stretch and grab the side handles of the machine and position your toes straight down for your starting position.
  • Curl your right leg up as far as possible without lifting the upper legs or lower torso from the pad, or starting position, while keeping your left leg in the starting position.
  • Squeeze at the top glute to heel position and bring the legs back to the initial position.
  • Complete the full repletion range on the right leg before moving to the left.
  • One complete set is when both legs have been worked for the recommended repetitions.

ABS – (3 sets) Side Oblique Crunches

Side Oblique Crunches

  • Start out by lying on a bench, or on the ground on a mat.
  • Position your body on your right side with your legs lying on top of each other and your knees bent at a slight angle.
  • Place your left hand behind your head, and your right arm across your chest or down on one side.
  • Then begin by moving your left elbow up while mainly focusing on your side obliques.
  • Crunch as high as you can and hold the contraction for a second and then slowly drop back down into 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.
  • One complete set is when both sides have been worked for the recommended repetitions.