Deco Bottle Curls (Biceps)

​Abdominals

Doubles Decline Push-ups (Upper Chest)

Deco Bottle Kickbacks (Triceps)

​ARMS

Doubles Sit-Ups (Upper Abs)

Deco Bottle Side Laterals (Middle Delt)

Deco Bottle Stability Planks (Core/Forearms)

Doubles Deadlifts (General/Lower Back)

I invented this workout to stay in shape on the road while teaching tech and cave diving when I couldn't find a suitable pull-up bar. It's designed for 3 leg exercises, 3 pull exercises, 3 push exercises, shoulders, arms, and core work. Sets and reps depend on your training needs. My background in fitness includes PKA kickboxing, coaching college lacrosse, and coaching a competitive lifeguard team. I was in the weightlifting club in college, and 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 rather than attempting them yourself. CYLINDERS MUST BE EMPTY. 

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

LEGS

Push-ups (General Chest)

​Doubles Front Squats (Quads)

Deco Bottle Bent Side Laterals (Rear Delt)

​​PULL

​Shoulders

Standing Calf Raises (Calves)

Doubles Bent Rows (Middle Back)

Deco Bottle Front Deltoid Raise (Front Delt)

Upright Rows (Shoulders + Upper Back)

​PUSH

FREEDIVING, sport, technical, & cave diver training

Doubles Stiff-Leg Deadlift (Hamstrings)

Doubles Incline Push-ups (Lower Chest)

Deco Bottle Leg Raises (Lower Abs)

Scuba Coach Trace