Oh goody...prepare yourself for a bunch of responses...I am glad I got here first for a change! Keep in mind that every individual is different and if you have any doubts about your fitness level or requirements I would suggest seeing a professional.
For scuba a strong core (abs/low back) and hamstrings will serve you well. And these two areas are typically neglected in favor of "beach muscles"! Just have a think about the biomechanics of what you are doing. Picking up and schlepping around some fairly heavy equipment...followed by generally exclusive use of your legs UW...unless you are an arms-a-waving diver (and of course you aren't
).
Here are a few suggestions to get you started and should help specifically target hamstrings/core. Just add them to your daily routine. Don't worry about the number of reps...I generally tell my clients+patients to do them until they get tired or bored...just a sneaky little motivational trick...don't tell anyone!
1-Crunches (Core)..hands at the side of your head...chin pointed to the sky...knees bent to 45 degrees...contract tummy and raise shoulders just off the ground...hold...lather...rinse...repeat (LRR).
2-Dead Bug (Core)..as above but legs in the air. Reach your hands towards your toes until your shoulders clear the floor (LRR).
3-Superman (Core/Hams/Glutes)...Get on hands and knees (woof). Contract tummy muscles (TVA for you technical types) and alternately raise left arm/right leg and right arm/left leg until parallel to the floor. Hold and LRR. Great overall core exercise....even if it looks a tad silly at your local gym!
4-*** raises (Hams)...this is my get-a-laugh name for this movement that specifically targets your hams. Same start position as #1 except hands at your sides palm down on the floor. Tighten TVA (tummy) and lift your butt off the floor until your legs are ~45 degrees down to your shoulders...do not lift any further. At the top of the movement squeeze your glutes together and hold. LRR.
5-Reverse leg curls...if your bowflex has the leg attachment allowing reverse curls use it (i.e. lying on tummy bringing ankles towards your butt). I would put a pillow or something under your stomach on the bowflex as I do not think it comes with a proper decline/incline bench and you may strain your lower back otherwise if the bench is just flat. LRR
Have fun and I hope this helps......
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I see that the word ***** is a censored item here. I love how prudish the USA has become...the home of pornography moaning about one second of b**b on the TV....but I digress :54: