The Dive Bomber Push Up- Tutorial

Exercise of the Day



The Dive Bomber Push Up- Targets the back, shoulders and abs. This is exercise is an advanced move. Try doing some yoga variations to work up to the Dive Bombers. I like to visualize myself going under a barbwire fence, and keeping my muscles relaxed.

Watch this video by a Sgt. Ken- for a tutorial.

http://www.youtube.com/watch?v=ttk8RdiIHzA

Equipment- Crusades

Here is a short list of some of my favorite fitness equipment. Adding variety to your workouts makes them more challenging and fun!

Bosu Ball-

Stands for Both Sides up- adds a little variation to your workout. I like using it for Push Ups, Mountain Climbers and Burpees. There are a few different kinds of BOSU trainers, and they usually start at $100




The Stability Ball-

Its inexpensive- and one can pratically do any exercise on it. This picture shows someone doing a hamstring curl. I prefer adding a stability ball to my routine because it adds variation, core stability and a challenge!





Gymboss Trainer

This is very user friendly timer, it is small and allows you to do all the planning and have someone else keep score. For $20 it is not a bad deal. Try using it for Tabatta training or regular intevals.


TRX training-

This is a great invention, it is perfect for the "Fitness Anywhere" enthusiast.

For a little less than $200, you have to know you want this. It is small and easy to travel- TRX is a HOT trend now, but will not go out of style.

Nutrition Crusades- Making Better Choices

NUTRITION CRUSADES

PART 1

1. Try LEMON instead of butter or oil

2. Add Cinnamon to your Greek Yogurt or Sweet Potatoes

3. Use Greek Yogurt as a substitute to Mayonaise

4. Dark Chocolate has more fiber than Milk

5. Grind rolled oats instead of using wheat or white flower

6. Bake with Stevia (AKA Truvia) instead of stevia or other fake sweetners

7. Instead of butter or oil use fruit, such as applesauce in your baking (go to gymbunny101.com and check out Allie's yummy muffins and pancake recipes)

8. Grind Flax seeds to add Omega-3s, fiber and healthy fats to any dish

9. Cut your salad very finely, and dip your salad in the dressing

10. Simple is always best, dress your favorite foods with good quality coarse black pepper, sea salt and fresh herbs

Super Girl Workout

Another Bootcamper Inspiration:

Run-

Warm up- for 2 minutes on treadmill

Run at 90% of Max for 5 min

Walk for 2 minutes

Run at 70% of max for 3 minutes

Circuit 1-

1. Push Up, Plank- lift opposite hand and foot. repeat Push up, Planks and then other hand/ Foot

2. Drop Squat (Bow to the queen) to a lateral lunge- stay on same side then Switch

3. Mountain Climbers.

Treadmill-

Walk, Jog Run- 1 minute intervals 3 times

My score- 3.8 mph, 7.0- 7.5 mph and 8.0-8.5 mph



Circuit 2.

1. Push up Jumps. Do a push up- then jump feet to hands- repeat. Push up, jump feet to hands

2.Crunch Isolates. Lift to a sit up, rest elbows on mat- bring hands out. hands in with elbow rested then lay down. repeat.


3. 30 jump Squats

Super Fly Workout

This Workout is inspired by my Wednesday morning Bootcampers- because they are super fly

Circuit 1-
3 sets of 60 secs

1. 3 Wide Mountain Climber with a push up
2. Dumbbell Step ups on a bench with a Reverse Lunge
3. Medicine Ball Drops

Circuit 2

3 sets of 60 secs

1. Reverse Pull up or iron man hang on smith machine
2. TRX 1 leg squat with a jump
3. Stability Ball- Ball Passes
4. Dive Bomber Push Ups

**If you have questions about these exercises or want more information please email me at rachelanncook@gmail.com

Healthy Protein Bars

I am always on the lookout for new recipes, that are EASY, HEALTHY and something my kids will ENJOY. It also doesn't hurt when I happen to have all the ingredients in my pantry!





This recipe is compliments of bodybuilding.com

Chocolate Protein Bar

Makes 16 bars

Serving size= 2 bars

calories- 96

fat- 1.4 grams

carbs- 12 grams

protein-10 grams



Directions:

Pre-Heat oven to 350 degrees



1/2 cup Rolled Oats

2 Scoops of Vanilla Protein Powder

3 Tbs. of Baking Cocoa

1/2 Tsp Baking Soda

1/4 Tsp Kosher Salt

8 packets of Stevia- (or 1/2 cup equivalent of)

4 egg whites

1 cup Applesauce



Mix Dry ingredients and slowly add wet ones. Bars will take about 30 minutes to cook depending on oven. To check if they are done stick a sharp object down the center, if it wipes clean the bars are done.

I like to eat this as a post-exercise treat or even when I am craving something sweet. I haven't tried adding anything to them, but I bet they would taste delicious with toated coconuts or instant espresso for a REAL pick me up!

Enjoy- and tell me what you think!