​LEGS

Deco Bottle Kickbacks (Triceps)

Deco Bottle Bent Laterals (Rear Delt)

Doubles Bent Rows (Middle Back)

Doubles Sit-Ups (Upper Abs)

Doubles Upright Rows (Upper Back)

Regular Push-ups (Chest)

Doubles Incline Push-ups (Lower Chest)

​PUSH

Deco Bottle Stability Planks (Forearms/Core)

I invented this workout to stay in shape on the road while teaching tech and cave diving without having a gym or being able to find a pull-up bar. It's designed for 3 leg exercises, 3 pull exercises, 3 push exercises, shoulder, arms, and core work. WARNING: TANKS MUST BE EMPTY!!! I am a former ISSA and AMFPT personal trainer. Do not attempt these at home. Contact me for a training session to learn how to perform these movements in a safer manner than attempting them yourself. 



Deco Bottle Side Laterals (Middle Delt)

Deco Bottle Front Deltoid Raise (Front Delt)

Deco Bottle Curls (Biceps)

Doubles Decline Push-ups (Upper Chest)

Doubles Front Squats (Quads)

PULL

ABDOMINALS

ARMS

Doubles Calf Raises (Calves)

TRACE Malinowski's "The Tech Diver's Workout"

Doubles Deadlifts (Lower/General Back)

FREEDIVING, sport, technical, & cave diver training

SHOULDERS

Scuba Coach Trace

Doubles Stiff-Legged Deadlifts (Hamstrings)

Deco Bottle Static Leg Holds (Lower Abs)