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Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 9, Day 5 • 8 to 11 reps, 90 Second rest

SHOULDERS – (5 sets) Standing SH Upright Band Row

Standing SH Upright Band Row

  • 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 hand in front of your body, and your palm facing your torso.
  • Place your left hand on your hip.
  • Keep your elbows bent at a slight angle in the starting position to protect the bicep tendon.
  • Begin to raise your arm straight up with your hand remaining close to your torso.
  • Your elbow should be raised above your shoulders at the top position, while keeping your upper body stationary and making the shoulder joint 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.

TRICEPS – (5 sets) Standing DH Bent Over Band or Dumbbell Kickbacks

Standing DH Bent Over Band Kickbacks

  • 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 DH Bent Over Dumbbell Kickbacks

  • Grab two dumbbells and stand 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 dumbbells 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.

LEGS – (5 sets) SL Dumbbell Box Step Ups

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.

ABS – (5 sets) Lying on Back Bicycles

Lying on Back Bicycles

  • Lie on the floor, or on a bench, with your back flat and knees bent at 90 degrees with your thighs perpendicular to the ground.
  • Put your hands beside, or behind your head and be careful not to strain your neck.
  • Now slowly and controlled go through a cycle pedal motion by kicking forward with the right leg until it is parallel to the ground, and bringing in the knee of the left leg to your right elbow.
  • Then go back to the initial position and slowly go through a cycle pedal motion again. This time kicking forward with the left leg and bringing in the knee of the right leg to your right elbow.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
  • 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.