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KCKFD Smoke Diver Workout

by Dad Dadderson 40k
1 athletes joined

Program Description

Home workout for pipehitters and rapscallions https://youtu.be/Hn0m4FIA7vs?si=C-QAAYEZ5OaYo5A9

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2025 06:43
  • Last Edited
    Jun 18, 2025 10:04

Summary

The KCKFD Smoke Diver Workout is a focused 4-week program designed for those looking to build strength and endurance with minimal equipment. Committing just one day a week, you'll tackle a series of bodyweight exercises like burpees, push-ups, and mountain climbers, all aimed at enhancing your core stability and overall fitness. Each session is structured to push your limits, ensuring you develop both strength and cardiovascular endurance. Get ready to challenge yourself and see real progress in just a month!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Burpee (No Push Up)
10 Sets
10 Reps
-
2
Push Up
10 Sets
20 Reps
-
3
Mountain Climber
10 Sets
30 Reps
-
4
Jumping Jack
10 Sets
40 Reps
-
5
Farmer's Walk (Weighted)
10 Sets
1 mins
-