Looking for something a little wet and wild? Kayaking and whitewater rafting are easy-entry adventures that quickly scale up with experience (from Class I to Class IV rivers and rapids). Outfitters across America offer all the basics to get you going—gear rental, course guidance, and more. Or slap on a wetsuit and plunge into the great unknown: Scuba diving pushes the limits of adventure deep below, with a steep learning curve that’s rewarded in heart-racing close encounters with sharks and stingrays. Knock out your first PADI course and a few open-water dives and you’ll be ready to start exploring the waters that cover 70% of the earth’s surface.

Reach the Top of the Mountain >>>

TRAIN FOR IT
Kayaking and rafting are deceptively full-body sports. To perform them at your best for hours, work every angle of your core with rotational moves, add push/pull exercises for your lats and shoulders, and keep your hips agile. With this regimen your body will be ready to fire on all fronts, for strong, controlled propulsion. Divers, on the other hand should focus on leg and core strength. Plus, your heart will be working overtime in the oxygen-depleted waters, so make cardio integral to your training.

Ride a Wind-Powered Rush >>>

KAYAKING / RAFTING
Hips/Thighs: Lateral Lunge: 3 sets, 12 reps
Core: Cable Woodchop 3 sets, 12 reps
Back: One-arm Row 3 sets, 12 reps
Chest: Incline Press 3 sets, 12 reps
Rotator Cuff: Cable External Rotation 3 sets, 12 reps
Shoulder: Dumbbell Press 3 sets, 12 reps
Triceps: Triceps Pushdown 3 sets, 12 reps

DIVING
Legs: Lunge 3 sets, 12 reps
Back: Lat Pulldown 3 sets, 12 reps
Core: Ab-wheel Walk 3 sets 12 reps

Next: Essential Gear >>>

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Essential Gear

Body Glove 2013 Exo Diving Wetsuit (7mm) (above): The 2013 Exo is made from ultra-durable yet flexible material with a thermofiber interior and a 100% fluid seal, to keep you warm and keep water out. ($400; bodyglove.com)

Zero In on the Great Unknown>>>

Stohlquist FreeRyde Drytop: A waterproof, breathable four-layer drytop, with latex-coated wrist gaskets for splash-free performance out on the water. ($329; stohlquist.com)

Master the Urban Jungle>>>

Werner Paddles Powerhouse Whitewater: Paddle this lightweight paddle boasts amazing power and response. ($250; wernerpaddles.com)

Mountain Bikes vs. Road Bikes>>>