Burpees, Mountain Climb, Jumping Lunges, Jumping Squat And Plank

Model: Elaine Lo // Sportswear: Asics

Bringing you to green grass where most or all parks have it or else you won’t call it a park I guess. Without any equipment or even a bench but using only your body weight. Let me take you to some plyometric workouts and some of the most hated exercise such as the burpees. Most of the workouts in this issue are advance in nature so start slow or skip if you’re not sure how to do it. Listen to your body and don’t force yourself especially when it’s your first time.

Burpees, Mountain Climb, Jumping Lunges, Jumping Squat and Plank

Most of the exercises in this issue involve jumping. Extra care should be taken when landing and do not lock your knees. This involves high intensity training and can bring your heart rate up higher than normal especially if you’re not used to the exercises. Rest or do less reps whenever needed.


When you stop training completely due to injury or any other reason, be it strength or cardiovascular exercise, the ‘muscle will NOT turn into fat”. You just lose your muscle, strength and cardiovascular fitness and go back to your initial state.

It takes as less as two weeks and up to three months to lose 20%- 90% of your fitness depending on your fitness level prior to workout hiatus. It is best to cut back and start again from low intensity (distance and speed in running; weights and reps in strength) if you have been sedentary for more than four weeks. The good news is that you will get back in shape faster than someone who is a complete beginner.

Benefits of Plyometric

Plyometric is generally a high intensity exercise that pushes you to the limit involving cardiovascular and strength at the same time. With regular Plyometric, you may be able to build a stronger heart gradually and also a better recovery while racing such as running uphill or sudden burst of power.

Medical Clearance/Advice

Regardless of your age, you should get a doctors clearance before embarking on the exercises shown here, especially if you are a smoker, have generic heart problems, high blood pressure or any serious injuries of past or present.

Chances of minor injuries and minor muscle pulls are possible from any form of exercises and extra care should be taken to understand the exercise shown here. Proper warm up must also be executed. At any time if you are unsure of the exercises, please write to missionfit@yahoo.com.

How to Start

If you have never done any strength training before, after the first few sessions, you may feel extreme muscle soreness but that is normal and it should subside in a few days. Take it really easy on your first attempt and increase the intensity gradually by adding more repetitions every other week.

Rule of Thumb

  • Intensity: Always use the RPE scale (rate of perceived exertion) from 1-10, one being the easiest and 10 being the hardest. On your first few sessions always keep the scale at 5-7 and then progress to 8 or max gradually as you get stronger. Focus on 8-12 repetitions (reps) to fatigue of 3 sets per exercise for general fitness and after a few weeks, increase to 15-25 reps to fatigue to train on muscular endurance for running benefits.
  • Frequency: Twice a week will be a good start with some days of rest inserted in between strength training days. You may do three sessions a week with a day of rest in between days after a few weeks.
  • Caution: Stay away from strength training 2-3 days before your key races so that your muscles are not sore and fresh for the race. Focus on stretching instead.