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HERO - RUNNING PROGRAM

by William Thommessen
62 athletes joined

Program Description

Get faster and more explosive. In addition to getting more athletic.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 25, 2024 10:05
  • Last Edited
    Jun 18, 2025 09:28

Summary

Transform your running game with the HERO Running Program! Over the course of two weeks, you'll engage in daily workouts designed to enhance your endurance, strength, and overall fitness. This program incorporates bodyweight exercises like push-ups, lunges, and planks, ensuring you build a solid foundation for your running. With a commitment of just 7 days a week, you’ll be empowered to push your limits and achieve your fitness goals—all from the comfort of home. Get ready to unleash your inner hero!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
8 reps
RPE 8.5
2
Single Leg Glute Bridge
2
10 reps
RPE 8.5
3
Banded Fire Hydrants
2
12 reps
RPE 8.5
4
Banded Backwards Kicks
2
15 reps
RPE 8.5
5
Deadbugs
4
20 reps
RPE 8.5
6
Plank
4
45 mins
RPE 8.5
7
Squat (Bodyweight)
2
20 reps
RPE 8.5
8
Lunge (Bodyweight)
2
20 reps
RPE 8.5
9
Split Squat
2
20 reps
RPE 8.5
10
Jump Squat
1
20 reps
RPE 8.5
11
Bear Crawl
2
20 reps
RPE 8.5
12
Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
13
Reverse Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
14
Burpee
2
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
8 reps
RPE 8.5
2
Single Leg Glute Bridge
2
10 reps
RPE 8.5
3
Banded Fire Hydrants
2
12 reps
RPE 8.5
4
Banded Backwards Kicks
2
15 reps
RPE 8.5
5
Deadbugs
4
20 reps
RPE 8.5
6
Plank
4
45 mins
RPE 8.5
7
Squat (Bodyweight)
2
20 reps
RPE 8.5
8
Lunge (Bodyweight)
2
20 reps
RPE 8.5
9
Split Squat
2
20 reps
RPE 8.5
10
Jump Squat
1
20 reps
RPE 8.5
11
Bear Crawl
2
20 reps
RPE 8.5
12
Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
13
Reverse Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
14
Burpee
2
20 reps
RPE 8.5
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 2 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Push Up (Incline)
5 Sets
8 Reps
@8.5
2
Single Leg Glute Bridge
2 Sets
10 Reps
@8.5
3
Banded Fire Hydrants
2 Sets
12 Reps
@8.5
4
Banded Backwards Kicks
2 Sets
15 Reps
@8.5
5
Deadbugs
4 Sets
20 Reps
@8.5
6
Plank
4 Sets
45 mins
@8.5
7
Squat (Bodyweight)
2 Sets
20 Reps
@8.5
8
Lunge (Bodyweight)
2 Sets
20 Reps
@8.5
9
Split Squat
2 Sets
20 Reps
@8.5
10
Jump Squat
1 Set
20 Reps
@8.5
11
Bear Crawl
2 Sets
20 Reps
@8.5
12
Abs Crunch (Bodyweight)
2 Sets
25 Reps
@8.5
13
Reverse Abs Crunch (Bodyweight)
2 Sets
25 Reps
@8.5
14
Burpee
2 Sets
20 Reps
@8.5