Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 9, Day 4 • 8 to 11 reps, 90 Second rest

BACK – (5 sets) Standing SH Band or Dumbbell Bent Over Row

Standing SH Band Bent Over Row

  • Use the handle out of the Band Kit and clip the hooks of one or more bands onto the single handle.
  • Bend your knees slightly and starting with your right leg, stand on the middle of the resistance band. Use your right arm to start the exercise and work the same side of your back.
  • Bend forward slightly at the waist, and let your working arm hang straight down for the starting position, with your opposite arm on your knee.
  • Then retract the shoulder blade of the working side, as you flex the elbow, drawing the handle towards your stomach or rib cage.
  • Lower the handle in the working arm and repeat for recommended repetitions.
  • One complete set is when both arms have been worked.

Standing SH Dumbbell Bent Over Row

  • Bend your knees slightly and stand with feet shoulder width apart.
  • Bend forward slightly at the waist, and let your working arm hang straight down holding the dumbbell for the starting position, with your opposite arm on your knee.
  • Then retract the shoulder blade of the working side, as you flex the elbow, drawing the handle towards your stomach or rib cage. Lower the dumbbell of the working arm and repeat for recommended repetitions.
  • One complete set is when both arms have been worked.

CHEST – (5 sets) Standing DH Band Press with Bands from Top of Hinge or Incline Bench Dumbbell Press

Standing DH Band Press 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 both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other, leaning forward at about a 30 degree angle and with the bands at your chest for the starting position.
  • Then use your chest to push the bands in front of you in a controlled motion.
  • Your hand positions should be furthest apart at the beginning of the movement and slowly get closer until your arms are fully extended in front of you.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Incline Bench Dumbbell Press

  • Lie down on an incline bench that is no more than a 45 degree angle, with your feet flat on the floor.
  • The dumbbells should be just to the sides of your chest, with your upper arm and forearm just past a 90 degree angle.
  • Be sure to maintain full control of the dumbbells at all times and have a spotter if possible.
  • Then use your chest to push the dumbbells up in a controlled motion.
  • The dumbbells should be furthest away from each other at the bottom of the movement, and slowly get closer as you move them up.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming down in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

BICEPS – (5 sets) Standing SH Band Curls

Standing SH Band Curls

  • 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.

CALVES – (5 sets) Standing DL Calf Raises on a 2 Inch Ledge

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.