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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!

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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 

PISTOLS 

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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Project Divers Are We

Diving projects aka expeditions—think Bill Stone’s Wakulla Springs 1987 project, or the original explorations of the Woodville Karst Plain’s Project (WKPP)—helped give birth to technical diving….

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Header image: Divers positioning a decompression habitat during a recent GUE Project Diver core module. Photo by SJ Alice Bennett, courtesy of GUE.

Diving projects, or expeditions—think Bill Stone’s Wakulla Springs 1987 project, or the original explorations of the Woodville Karst Plain’s Project (WKPP)—helped give birth to technical diving, and today continue as an important focal point and organizing principle for communities like Global Underwater Explorers (GUE). The organization this year unveiled a new Project Diver program, intended to elevate “community-led project dives to an entirely new level of sophistication.” Here, authors Guy Shockey and Francesco Cameli discuss the power of projects and take us behind the scenes of the new program.


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