Coast Divers Gym Workout Oct 2025

GYM WORKOUT – Level 2 (30–35 min)

Strength & Core Activation (7–8 min)

  1. Hollow Body Hold with Band Pull – 5 min total
  2. Lie in hollow position, arms overhead holding a resistance band stretched apart.
  3. Hold unbroken for as long as possible, rest <15 sec, keep going until 5 min total.
  4. BOSU Ball Mountain Climbers – 40 reps (20/leg)
  5. Hands on BOSU dome. Drive knees to chest quickly, keep hips low.
  6. Bench Jump-to-Step-Downs – 15 reps
  7. Jump explosively onto bench, land softly, step down under control each time.

Strength Circuit (3 Rounds – ~18 min)

  1. Dumbbell Thrusters – 12 reps
  2. Squat with dumbbells at shoulders, explode into overhead press.
  3. Pull-Ups with 3-Sec Pause at Top – 6–8 reps
  4. Hold chin above bar for 3 sec each rep, lower slowly.
  5. BOSU Ball Push-Up to Row – 8 each arm
  6. Hands on dumbbells balanced on BOSU, do a push-up, then row one dumbbell.
  7. Single-Leg Hip Thrusts (off bench) – 12 each leg
  8. Upper back on bench, one leg straight out, press hips up with other leg.
  9. Band-Resisted Squat Jumps – 10 reps
  10. Loop band under feet and over shoulders. Squat and explode into jump against resistance.

Core & Finisher (10–12 min)

  1. Yoga Ball Pike Push-Ups – 10 reps
  2. Feet on ball, hands on ground. Pike hips up, bend elbows to lower head toward floor, press up.
  3. Weighted V-Ups – 25 reps
  4. Lie flat holding dumbbell overhead, raise arms/legs into V-shape.
  5. BOSU Ball Side Plank Hip Dips – 15 each side
  6. Elbow on BOSU dome, lower and lift hips.
  7. Plank Band Rows – 12 each side
  8. Anchor band low, row while holding plank position.
  9. Bench Lateral Jump Overs – 5 x 20 sec (20 sec rest)
  10. Hands on bench, jump feet side-to-side quickly.

Flexibility & Stretching (10–12 min)

  1. Toe Point Band Stretch – 2 x 30 sec each foot
  2. Sit with band looped over toes, gently pull into a full point.
  3. Wall Pike Shoulder Stretch – 2 x 45 sec
  4. Feet walk up wall into pike, chest sinks between arms.
  5. Seated Pike Fold with Toe Point Hold – 2 x 60 sec
  6. Legs together, fold forward, reach toes. At end range, point toes hard and hold.
  7. Bridge with Rocking – 2 x 20 sec
  8. Push into full bridge, gently rock forward/back.
  9. Seal to Child’s Pose Flow – 3 rounds, 20 sec each
  10. Move between seal (chest up, hips down) and child’s pose (hips back, arms forward).

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