Thriving Well


Creating a bucket list is something that most of us do. While some add long-term aspirations in the list, others include New Year resolutions as part of the list. As such, ‘fitness’ is probably the most common wish enlisted. Here are six fitness workout goals that can be added to your bucket list immediately, along with ways you can prepare for them.

06 Dec 2019
Sign up for a  10KM Run

If you do not consider yourself a runner, then signing up for a full-length marathon might not be the best idea. Opting for shorter distances such as 5KM or 10KM runs are much better. It is important to also prepare for these shorter runs by training as it prevents unwanted injuries to your body on race day.

Start your training with two 30-minute runs on every other weekdays and a long run on the weekend. Always remember to add the distance covered in each run as you progress but it should not be more than 10 percent from the previous week. Pick a run that is also a minimum of 3 months ahead as it gives you time to train with a group.

Preparing for a run offers you a myriad of benefits such as cardiovascular fitness, weight loss and improved overall body strength. Crossing the finishing line on race day would also give you a sense of accomplishment which helps boost mental health.


Complete 20 Push-Up Repetitions

Deemed as an essential exercise in building overall body strength, push-ups help define your chest, shoulders and arms, as well as improve your core stability. Opt to do a modified version if you have never attempted push-ups before. This can be achieved using a wall, a low bench, or with your knees on the ground. When doing a push-up, ensure your back is straight, abdominals firmed, and your hip and legs are down. Your chest should also touch the floor completely without allowing your stomach and hip to drop to the floor.

Try to bring yourself up on your toes to perform a traditional push-up as you progress in your workout. Intensify the repetitions on a regular basis until you are able to do 20 repetitions. After that, you can attempt to do different push-up variations that will strengthen other muscle groups in your body as well. Some of the variations that you can try include side-to-side push-ups, clap push-ups, Spider-Man push-ups and pike push-ups.


 Keep a  3-Minute Plank

Being in a plank position for as long as you can plainly shows your full body stability. It also helps to ward off injury, ease motion and build overall strength. Start this exercise by holding a plank on your elbows and knees for 10 to 15 seconds if this your first time attempting it. Gradually switch to using your forearms instead and increase your hold time slowly till you reach the 3-minute goal.

Planks test your total core strength and shoulder stability. To help you take your planking ability to the next level, be sure to add other core exercises like reverse crunches, Russian twists and hanging leg raises to your regime.

Hike a Mountain

Heading for a hike in the mountains or climbing to the peak of a mountain is the perfect way to lose weight as it requires both physical and mental strength. As such, a solid amount of preparation and training are need for both activities as they involve cardiovascular fitness, as well as strength of the legs and core. Begin your workout plan by focusing on cardio training like hill-walking, distance-running and stair-climbing.

As you progress, ensure you add in weight training and core exercises like squats, lunges and step-ups to the mix as well. Once you find the stair-climbing exercise getting too easy for your, you can intensify it by varying the heights climbed by skipping steps on your way up.

Lift Your Own Bodyweight

Weightlifting is known to be a form of exercise that increases muscular power, coordination, speed and stabilises joints. This is why it is an important part of an athlete’s training routine. But for a person who has done very little or zero weightlifting before, then the main target is to first lift their own bodyweight. Achieving this is not impossible if discipline and consistency are set as its core values.

After gaining basic strength and support using solely your bodyweight, you can then push the boundaries by lifting actual weights. This should come with fitness goals such as wanting to lose weight or build muscular power. Ensure that you complete each exercise in 3 sets of 15 repetitions using weights that are not extremely light but also not too heavy that it disrupts your form.


Unassisted Pull-ups

In our daily routine, we tend to rely more on pushing motion rather than pulling. This results in weakness in the upper-back muscles and neck pain. One way to fix this is to perform pull-ups because they help correct that imbalance and effectively strengthen muscles in the back and biceps. If you find doing a single pull-up is not possible for you, then begin training using a fixed-arm hang.

Place yourself on top of a box or bench that is positioned underneath a pull-up bar. Grab the bar tightly, palms facing outwards, and jump up. After ensuring your chest stays very close to the bar, hang in that position for as long as you can. When your grip starts sliding away, lower your body slowly across three to five seconds until your feet are placed on top of the box again. Try to do 5 repetitions of 10 seconds of this exercise. Once you get a hang of this exercise and find it too easy, challenge yourself by incorporating resistance band pull-ups. Then slowly move towards unassisted pull-ups as you find your body getting stronger as the day passes.

Conquering all of these bucket list fitness goals are not impossible as it requires strict preparation for the body and mind. You can easily do them with the right attitude and determination