Deco Bottle Static Leg Holds (Lower Abs)
Doubles Decline Push-ups (Upper Chest)
ARMS
Doubles Front Squats (Quads)
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)
Doubles Deadlifts (Lower/General Back)
SHOULDERS
Deco Bottle Bent Laterals (Rear Delt)
Doubles Bent Rows (Middle Back)
Doubles Upright Rows (Upper Back)
Regular Push-ups (Chest)
Doubles Incline Push-ups (Lower Chest)
PUSH
Deco Bottle Stability Planks (Forearms/Core)
ABDOMINALS
Deco Bottle Kickbacks (Triceps)
LEGS
Doubles Stiff-Legged Deadlifts (Hamstrings)
Deco Bottle Curls (Biceps)
Doubles Sit-Ups (Upper Abs)
PULL
Doubles Calf Raises (Calves)
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