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Strength Training at Home Workout Series
With the pandemic sweeping the planet right now, most of us aren’t able to go diving. But that doesn’t mean that your fitness has to suffer. Suit up and see if you go distance with Italian instructor and cave and tech diver Caterina De Seta. You’ll be better for the exposure!
By Caterina De Seta
As we preach in our courses, physical activity is an integral part of our diving as it allows us to dive safely and efficiently. In this difficult period we are all experiencing, it is essential to keep in good physical shape in order to stay strong and healthy. I am not a fitness teacher, but I thought I would share my daily workouts with our community. If you would like to follow along with me I hope to stimulate your desire to move around a bit. Have fun!
WARM UP
Two rounds:
70 jumping jacks
20 lounges
20 supermans
15 push ups
15 squat jumps
20 mountain climbers
50 high knees
DAY 1
Four rounds:
10 squat jumps
10 elevated split squats DX
10 elevated split squats SX
10 stand ups
60-second rest
Four rounds:
10 pistols
20 supermans
10 side lounges
20 plank switches
60-second rest
Single exercises:
SQUAT JUMPS
ELEVATED SPLIT SQUATS DX/SX
STAND UPS
SUPERMANS
SIDE LUNGES
PLANK SWITCHES
DAY 2
Six rounds:
20 high knees
20 leg hip raises dx/sx
20 bicycle crunches
60-second rest
Three rounds:
15 burpees
15 ground twists
15 jumps
Single exercises
HIGH KNEES
LEG HIP RAISES DX/SX
BICYCLE CRUNCHES
BURPEES
GROUND TWISTS
Day 3
All exercises are demonstrated in the in videos below.
Six rounds:
20 sit-ups
20 leg raises
20 stand ups
60-second rest
3 rounds:
10 pistols
20 supermans
Single exercises
SIT UPS
LEG RAISES
STAND UPS
SUPERMANS
Day Four
Three rounds:
20 lunges
20 burpees
20 supermans
10 squat jumps
60-second rest
Three rounds:
2×30 handstands or 5 handstand push ups
10 Jumping Jacks
Single exercises
LUNGES
BURPEES
SUPERMAN
SQUAT JUMPS
HANDSTANDS or HANDSTAND PUSH UPS
DAY 5
Six rounds:
20 hip raises
20 lunges
20 sit ups
60-second rest
Three rounds:
10 v-ups
20 side plank twists (10dx + 10sx)
20 squats
Single exercises
HIP RAISES
LUNGES
SIT UPS
V -UPS
SIDE PLANK TWISTS
Caterina De Seta is a GUE instructor who lives in Switzerland. She has been diving since 2001 and has been a GUE instructor since 2014. She is an advocate for staying healthy and fit so that one can have a safer and greater experience underwater.
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