Apps & Workouts

[fit-di-ver] – a person who strives and achieves the required level of fitness in order to stay underwater for long periods of time and adapt to the elements presented.”

FitDiver® Mobile Apps

FitDiver® Mobile App: A Treasured Chest A Treasured Chest

Navigating the waters of fitness for scuba diving may seem daunting however, these tried and true exercises for the major muscles of the upper body are as certain as the tides to develop a Treasured Chest. The most recognized chest muscles, Pectoralis Major and Pectoralis Minor, are located in front of the ribcage, add another layer of protection to the chest cavity, and are responsible for most of the movements of the shoulders required for scuba diving activities. . .

This app is currently being redesigned. More information coming soon!

FitDiver Mobile App: FitDiver AbsFitDiver® Abs

All scuba divers have wash board abs, some just have a load or two of laundry resting on top. Whether they are visible or not, abdominals are essential in supporting the back and stabilizing the body through complex movements associated with scuba diving. Without question, a balanced abdominal strengthening program is an important component of scuba fitness and should be developed in conjunction with back strengthening and flexibility early in an exercise program. . .

This app is currently being redesigned. More information coming soon!

DiveFit® Workouts

DiveFit LogoDiveFit® is a series of specialty workouts designed specifically for divers with challenges that require fitness therapy or modified workouts because of illness, injury or accident. Many divers experience, orthopedic challenges associated with aging, such as arthritis; heart disease and cardiovascular illness; or excessive body weight and the associated clinical conditions. Women divers experience unique health and fitness challenges before and after pregnancy. Others are challenged because of injuries sustained serving our country. Some are cancer survivors. Still others seek out the sport of diving because it offers a liberating experience and freedom from limitations
presented at birth.DiveFit® Workouts

Regardless of the need or desire for a specialized fitness program, DiveFit® workouts focus on the unique strengths of each challenged diver to overcome limitations and establish the best possible physical fitness for scuba diving. Adhering to the ScubaFit® criteria of fitness for scuba divers, DiveFit® focuses on the special needs of challenged divers while emphasizing the most important fitness protocols associated with the stresses of the underwater environment. A fitness lifestyle increases safety, reduces risk, enhances diving performance, and improves quality and enjoyment of living for challenged divers.

Coming Soon:

  • Diabetes, Exercise and Diving
  • Arthritis, Exercise and Diving
  • Heart Conditions, Exercise and Diving
  • Smoking, Exercise and Diving
  • Modified Fitness Equipment



Surfwalking LogoSurfWalking™ is a great way to exercise at the beach, near a lake or ocean, or along a river or stream. In all directions, water is constant resistance on the diver’s body. This resistance may be used for outdoor exercise as it is in water aerobics classes performed in swimming pools. SurfWalking™ introduces additional resistance using waves, currents and tidal action. Depending on the depth of the water and the intensity of the surf, the workout changes in difficulty, focus and results.

For more information and to join us for a SurfWalking™ workout visit our FitDiver® Meet Up page.


Mermaid Workout

Workout for Female Scuba Divers - Mermaid Workout Relating to the underwater imagination of women, the Mermaid Workout recommends the components of a healthy lifestyle through a friendship with a popular mythical creature. “The idea for the workout is to attract the attention of women divers and bring an awareness of the importance of physical fitness to the sport of scuba diving,” said Gretchen M. Ashton, CFT, NBFE, dive fitness expert and owner of ScubaFit®.

Many aspects of diving are the same regardless of gender. However, women often dive with their husbands as their dive buddies. If their husband (or any other male diver) has an emergency, they need to be able to assist someone who is usually taller, bigger and heavier than they are. Further, while some dive equipment is geared toward the size and shape of women, weights, tanks and climbing boat ladders will always require a minimum level of physical strength. The good news is that just a couple of weight training workouts each week makes a big difference for women divers. Read More