Scuba Diving Circuit Workout

Jan 19, 2021 | We Are. . .

Before beginning any exercise program or changing your physical activity patterns, you should always consult with your doctor or GP, particularly if you have been inactive, are very overweight, or have or suspect any sort of medical condition that might be worsened by exercise.


We are . . . in National Lock Down, working from home, and not diving – How about an at-home scuba diving workout to put your scuba equipment to good use and help you stay in shape? Join Rec2Tec Diving for fourteen remote exercise class in February! See Facebook events for each class date and time.

There is a significant amount of work and fitness that goes into a dive. Whether it be carrying your scuba equipment to and from the dive site or finning in challenging currents, a level of dive fitness is to be desired.

As divers we know why we should not exercise after diving, but it is important to try and maintain some level of fitness. We are not recommending you pick up an intensive workout program, but we have put together a scuba diving circuit workout that you can do from home, with your own dive equipment. Required dive equipment:

  • Weight belt
  • Dive Lead/Integrated weight pockets
  • BCD
  • Fins
  • Yoga mat/Towel
  • Chair / sturdy dive box

If you do not have dive equipment at home, the scuba diving circuit workout can also be completed as a bodyweight-only workout.

This workout will have you ready to get back in the water at your first opportunity – until then, it helps boost your immune system and lift your mood.

So either join us for our workout classes or put on your favorite playlist and goto “your diving happy places” before starting this workout. In terms of how frequently you can complete this workout, “If you are a diver starting to exercise for the first time, exercise every other day four times a week to start and train up toward a daily routine. If you are experienced with exercise this workout may be performed every day as most circuit training requires little recovery.”

Scuba Diving Circuit Workout

The circuit consists of eight exercises completed three times, with a twenty second safety stop between each round:

  1. 20 * Jumping Jacks – with dive weights or integrated weight BCD pockets
  2. 10 * Squats – with dive weights or integrated weight BCD pockets
  3. 10 * Alternating Reverse Leg Lunges – with dive weights or integrated weight BCD pockets
  4. 10 * Push-ups
  5. 10 * Triceps Dips – with chair or sturdy dive box
  6. 10 * Biceps Curls  – with dive weights or integrated weight BCD pockets
  7. 10 * Fin Raises
  8. 1 minute deco stop aka Plank Hold – wanna make it harder. . . pick-up and turn on dive light for an extra challenge

Jumping Jacks

Start with your legs together and then jump out with legs spread and arms overhead. Jump with dive weights in each hand.

Modify: Bodyweight only


With BCD on, bend knees and sit back until your knees are bent 90 degrees, or as close to 90 degrees as you are able to bend. Make sure your knees do not go over your toes.

Modify: Bodyweight only

Alternating Reverse Leg Lunge

Stand upright and step back so that your front leg is parallel to the floor with your knee positioned over your ankle. Alternate legs until you complete 10 lunges on each side.

Modify: Bodyweight only


Keep your legs and back straight. Begin from a plank position or the ground and extend arms to push the body up and down.

Modify: Keep your knees on the ground

Tricep Dips

With your BCD on, sit down on the edge of your sturdy chair or dive box and grip with your hands. Keep feet flat on the ground and slide forward enough so that your behind clears the chair and lower yourself until your elbows are bent to 90 degrees or as close to 90 degrees.

Modify: Bodyweight only

Bicep Curls

Hold weight in each hand or integrated weight BCD pocket in each hand, with arm extended, then curl up until the weight hits your shoulder. Repeat.

Modify: Bodyweight only

Fin Raises

Hold scuba fin in each hand and slowly raise up to shoulder height. Complete 10 raises on each side.

Modify: Bodyweight only

Deco Stop – Plank Hold

Situate yourself in a high plank with palms under your shoulders and flat on the floor.

Modify Easier: Rest on your forearms rather than on your hands
Modify Harder: Place a dive light in between your hands. Pick up the dive light with your right arm and turn it on and place it back down. Then pick up the light with your other hand and turn it off. Repeat until one minute is up

1 day ago

Rec2Tec Diving
Time - can this departed creature be identified? I am thinking of one follower who should know exactly - Rob Knell ... See MoreSee Less
View on Facebook

2 days ago

Rec2Tec Diving
Time - this was replaced, but what is it? ... See MoreSee Less
View on Facebook