Stop, Drop & Roll – Dive Bomber Style!

Good morning from the famous Greenbrier in West Virginia! Here’s today’s workout!

You don’t need anything except about 6 feet of space, a towel and some water! If you want to keep track of your reps, grab a piece of paper and a pen and keep them close to you on the floor …

Today’s challenge is a Stop, Drop & Roll Challenge but we’ve switched it up a little bit this time – instead of regular push ups, we’re going to do dive bomber push ups!

There is a video of this entire exercise posted with today’s workout so if you can see it here, you don’t have I read any further!

Get yourself in an inverted V position. Squeeze your elbows in next to your chest. Bow bend your elbows, lowering your body and drive your head through the hole, pushing your chest down towards the floor and then pressing your head up toward the ceiling and finishing in and up dog position.

Now press through your arms and push back until you are in your inverted V position where you started. To finish this portion of the exercise, lower your straight body to a plank position, with your elbows next to your chest, and then lower your body to the floor keeping your elbows in tight next to your chest. This is one Dive Bomber Push Up!

Now for the Commando Roll – roll over onto your back, keeping your upper body and your lower body off the floor, really focusing on your core to do the roll. Now lift your upper body and your lower body off the floor at the same time, tucking your knees and reaching with your hands until you touch your feet. Return to your stretched out position on the floor and continue your commando roll over to the same side you were rolling before the Ab exercise.

Once you finish your commando roll, and you’re on your stomach again, repeat starting at the beginning with a dive bomber push up (just on the other side).

You will continue dive bomber push ups/commando roll sequence with your ab exercise in the middle for 10 straight minutes. Set your timer for 10 sets of 50 seconds of work, with 10 seconds of rest. We call this 50/10 Tabata time.

Have a great workout! Remember, there’s a video if your phone or your computer has the capability to see it!

I’ll post my reps below! See if you can beat me!

Round 1: 7
Round 2: 7
Round 3: 7
Round 4: 6
Round 5: 6
Round 6: 6 1/2 (made it to the abs!)
Round 7: 7
Round 8: 6 1/2
Round 9: 6
Round 10: 6 1/2

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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