Skip to content

Day 2

Day Progress:

Razor Hybrid Fitness Beginner

Week 9, Day 2 • 12 to 15 reps, 90 second rest

LEGS – (5 sets) Dumbbell Chair Squats

Dumbbell Chair Squats

  • Stand up straight while holding two dumbbells in your hands by your sides and position your legs using a less-than shoulder-width narrow stance with the toes slightly pointed out.
  • Feet should be around 3-6 inches apart.Keep your head up at all times and maintain good posture with a straight back.
  • Begin to slowly squat down bending the knees as you maintain a straight posture with the head up.
  • Continue down until you sit on the bench or chair, releasing tension from legs for only a second.
  • Then reengage your legs and follow the same line when you stand back up for one complete repetition pushing through the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with body weight for a beginner.

SHOULDERS – (5 sets) Standing SH Kettle Swing w/ Razor, Kettlebell, or Dumbbell

Standing SH Kettle Swing

  • Start in the bottom squat position with one hand on your hip, and the other holding the Razor between your knees.
  • The Razor shouldn’t have any attachment on it.
  • As you stand up begin moving your working hand forward, keeping your arm straight and locked out.
  • Lock your hips out in the top position, completing the full shoulder raise, stopping the Razor just above your shoulder.
  • You can switch hands at this top position, or complete the repetitions before switching to the other arm.
  • Follow the same line as you squat back down to the start position.
  • One full set is when you have worked both arms.

TRICEPS – (5 sets) Standing SH Band Push Down with Band at Top of Hinge

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.

ABS – (5 sets) 3 Sets Crunches and 2 sets Side Oblique Crunches

Crunches Holding the Bench

  • 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.

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.