Skip to content

Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 8, Day 4 • 8 to 11 reps, 90 Second rest

CHEST – (4 Supersets) Plank SH Tension Razor Push Ups SS with Wide Grip Push Ups

Plank SH Tension Razor Push Ups 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.
  • With a slight bend on the elbow holding the Razor in order to prevent stress at the biceps tendon, keep tension in the start plank/push up position.
  • Keep the hand holding the Razor steady and still as you begin the movement, keeping your head to your toes in a straight line, moving straight down.
  • As you move down, the arm holding the Razor performs a push up with tension as you try to keep it in one place.
  • Your chest should be only a few inches away from the Razor at the bottom, 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.

Wide Grip Push Ups

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

BACK – (4 sets) Plank SH Razor Pull Back

Plank SH Razor Pull Back

  • 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 and palm down, 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, pushing through the floor the entire time.
  • 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.

BICEPS – (4 sets) Standing Alternating Band or Dumbbell Curls

Standing Alternating Band Curls

  • Hook up both handles to the selected band(s) for resistance.
  • Stand up straight and stand on the band with both feet about shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Standing Alternating Dumbbell Curls

  • Stand up straight holding a dumbbell in each hand with both feet shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

CALVES – (4 sets) Standing SL Calf Raises on a 2 Inch Ledge

Standing SL Calf Raises

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • 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 foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • 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.