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45-Minute Total Workout


Submitted by admin on 2009-05-25 | Last Modified on 2010-06-15

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This workout will give a combination strength and cardiovascular workout in one 45- minute session. The key is to move from exercise to exercise as quickly as possible. Select a weight for each exercise that leads to failure in 12-15 repetitions.

First Exercise

5 minutes warm up on the treadmill

Second Exercise

    1 set to failure of the following exercises:
  • Chest Press
  • Leg Press
  • Lat Pulldown
  • Hamstring Curl
  • Biceps Curl
  • Triceps Press
  • Crunches
  • Leg Extension
  • Shoulder Press
  • Calf Raise
  • Seated Row

Third Exercise

5 minutes stationary bike, moderate intensity

Fourth Exercise

    1 set to failure of the following exercises:
  • Crunches
  • Lunges
  • Chest Press
  • Biceps Curl
  • Calf Raise
  • Lat Pulldown
  • Triceps Press
  • Seated Row
  • Leg Extension

Fifth Exercise

5 minutes elliptical, high intensity

Sixth Exercise

    1 set to failure of the following exercises:
  • Chest Press
  • Hamstring Curl
  • Triceps Press
  • Leg Extension
  • Biceps Curl
  • Calf Raise
  • Shoulder Press
  • Lat Pulldown
  • Crunches

Seventh Exercise

5 minutes elliptical, high intensity

Eighth Exercise

5 minutes cool-down on treadmill


Note: Adapted from a workout designed by Patrick S. Hagerman, MS, CSCS.

Cameron L. Martz

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