About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARAll Products Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Your Pull Up Work Up & New Ergonomic Bars Sale Check out the new pull up program and savings up to 40% on new Ergonomic bars Ceiling Mount Ergonomic BarFits 16" and 24" Joists Full Size Wall Mount Ergonomic Bar Massive 19" of Wall Clearance! View All Specials Dip StationsPull Up BarsWorkout GearPackagesSpecialsWorkoutsBlogHome - Ultimate Training Videos - BodyRocker Workout Archive - Cardio Strength WorkoutCardio Strength WorkoutCurrent Exercise00:00Round 1 of 5Rounds5Workout Total00:00RestsEnd Round00:1000:1000:1000:10Need Help?ExerciseTime1. Dive Bomber Knee Tucks1. Dive Bomber Knee TucksSide Jump LungeDancing Crab00:5000:502. Side Jump Lunge2. Dive Bomber Knee TucksSide Jump LungeDancing Crab00:5000:503. Dancing Crab3. Dive Bomber Knee TucksSide Jump LungeDancing Crab00:5000:50Cardio Strength WorkoutWe have converted this workout into an Interval Workout. Do all exercises for max reps. For more information about this workout visit the BodyRock.tv Workout Page.