I was just reading a magazine, and came across this exercise (in an article on how to get gorgeous, strong, toned arms). I had totally forgotten about dive-bombers. In fact, I’d say I probably purposely put them out of my mind – because the very first time I tried them, as part of a Tabata workout, we finished off with a round of dive-bombers. Absolutely brutal!!! But the part I really remember is that my arms were so sore afterwards (for days later) that even just touching the skin on my upper-arms hurt. That said, they really are an incredibly good whole-body workout.
If you think about the components of a good 4-part Tabata workout (something you can do at home, in under 20 minutes), you’ve generally got :
- an upper-body exercise
- a lower-body exercise
- a core exercise
- a whole-body exercise
So, bicep-curls, or tricep-extensions, or chest-press, or shoulder raises for the upper body exercise. Squats or lunges for the lower-body exercise. Bicycles or crunches for the core. And then finish off with squat thrusts or mountain climbers or dive-bombers. (See Tabata workout #2 for a good sample workout).
Start in an inverted V, hands and feet on floor, hips raised. Without moving hands, glide chest forward and bend elbows until body is nearly parallel to floor. Push palms into floor to straighten arms and lift chest, directing gaze up. return to start. Work up to 8 sets, each 20 seconds long.
Note: Keep back straight and elbows close to body as you lower.
For more about Tabata training, read High-intensity training – a complete workout in under 20 minutes.