Coast Divers March 2025 Workout 1

Coast Divers 30-Minute Strength & Conditioning Workout

Focus: Abs, Legs, Shoulders (Progressive Strength & Power)

Equipment: Barbells, weight racks with pulleys, bodyweight

This 30-minute workout builds upon previous Coast Divers workouts by incorporating progressive overload, unilateral strength, and explosive power movements using available equipment.

Workout Timing Breakdown

• Warm-Up: 5 minutes

• Main Circuit: 20 minutes (2 rounds, ~10 minutes per round)

• Finisher: 5 minutes

Warm-Up (5 Minutes)

(Prepare the body for weighted movements and explosive power.)

1. Bodyweight Squats – 15 reps (30 sec)

2. Arm Circles & Shoulder Rotations – 30 sec

3. Dynamic Pike-to-Straddle Stretch – 30 sec

4. High Knees – 30 sec

5. Jump Squats – 10 reps (30 sec)

6. Light Shoulder Press with Dumbbells (Warm-Up Sets) – 10 reps (1 min)

Total: 5 minutes

Main Circuit (20 Minutes – 2 Rounds, 10 Minutes Per Round)

Perform each exercise back-to-back, resting 30 seconds between exercises.

1. Hanging Pike-Ups (Core & Hip Flexor Strength) – 12 reps (45 sec)

• Hang from the pull-up bar.

• Engage core and lift straight legs into a pike position.

• Lower slowly without swinging.

2. Barbell Front Squats (Legs & Core Stability) – 10 reps (1 min)

• Keep elbows high, core tight.

• Squat deep, pushing through heels.

• Increase weight gradually over time.

3. Cable Shoulder Press (Pulley Machine) (Shoulders & Stability) – 10 reps (1 min)

• Adjust pulleys to shoulder height.

• Press upward and control the return.

4. Single-Leg Romanian Deadlifts (Hamstrings, Glutes, Balance) – 8 reps per leg (1 min)

• Hold a barbell or dumbbell.

• Hinge at the hips, lowering weight while keeping one leg extended behind.

5. Weighted Russian Twists (Core & Obliques) – 20 reps (10 per side) (45 sec)

• Hold a weight plate or dumbbell.

• Rotate side to side, keeping feet off the ground.

6. Cable Face Pulls (Shoulders & Upper Back Stability) – 12 reps (45 sec)

• Pull the rope toward your face, keeping elbows high.

• Squeeze shoulder blades at the top.

7. Step-Ups (Barbell or Dumbbells) (Legs & Power) – 10 reps per leg (1 min)

• Step onto a platform, pushing through the front leg.

• Add weight for progression.

8. Hanging Knee Raises (Core & Hip Flexors) – 12 reps (45 sec)

• Bring knees toward the chest without swinging.

Total per round: 10 minutes

Total for 2 rounds: 20 minutes

Finisher (5 Minutes – Core & Explosive Power Burnout)

Push hard to maximize core and power output.

1. Barbell Rollouts (Core & Shoulder Stability) – 10 reps (45 sec)

• Kneel and roll the bar forward, engaging the core.

2. Plank Hold (Weighted Optional) (Core Stability) – 1 min

• Hold a forearm plank.

• Add a weight plate on your back for more challenge.

3. Jumping Lunges (Leg Explosiveness) – 20 total (45 sec)

• Switch legs mid-air, landing softly.

4. Hanging L-Sit Hold (Core & Shoulder Strength) – 30 sec

• Extend legs straight out while hanging from the pull-up bar.

5. Fast-Paced Kettlebell Swings (Explosive Power) – 20 reps (1 min)

• Hinge at hips, swing kettlebell explosively to shoulder height.

Total: 5 minutes

Total Workout Time: 30 Minutes

• Warm-Up: 5 minutes

• Main Circuit: 20 minutes (2 rounds, ~10 minutes per round)

• Finisher: 5 minutes

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