Everyone wants a beautifully shredded and chiseled body but few actually go and venture out to achieve that. Putting the passion and determination aside, the one thing that sets the doers apart is the existence of a fitness itinerary, which goes a long way into making sure the plans do materialize and the goals are achieved within a given time. New workouts may seem daunting and, no matter how much you want to try them, you always come up with some excuses or the other to keep putting them off. But once plans are made, ways to set the wheels in motion for the fitness journey and accomplish the goal becomes much easier. To help you get a move on, we have compiled the following fitness bucket list to challenge yourself and bring out the fitness freak in you!
Get set to pull up
The pull-up bar does look intimidating to a fitness newbie, but once you get the hang of it, there will be no looking back! The first thing you need to master when it comes to pull-ups is the grip. With your palms facing away from you, hold the hang on the pull-up bar for as long as you can before squeezing your shoulder blades together. Most gyms provide an assisted pull-up machine that you can use to get started. Using the strength of your back and biceps, pull yourself up towards the bar while keeping that grip strong. Women should look to complete 4-8 reps while men about 6-12 reps. Do this 3-5 times a week and, in a few months, you’ll definitely see the results on your core and back muscles.
Hold an elbow plank
There’s no getting out of the plank; it is undoubtedly one of the best exercises for core strength building. To nail the perfect plank technique, get down on all fours, straight-lined back from head to buttocks, no hip sagging or hiking. Holding a stationary plank requires the whole body to be stable. If you’re new to the elbow plank, start doing a plank on your hands and knees, and hold for 25-30 seconds before slowly working yourself up to a 1 minute elbow-knee plank. Then, lift your knees and perform a full elbow plank, gradually adding time till you make it to the 3-minute mark, all the while never compromising on your form. Do this every day or even twice a day and watch your core muscles strengthening and toning in a few weeks.
The wall handstand
Handstands are notorious for their demonstration of incredible strength and control. Nailing a proper handstand technique may take a while. Set your hands on the ground about shoulder-width apart or slightly under. Your head should be ahead of your hands so that the three form a triangle, not a line, and serves as a tripod base for your handstand. Once you get this form right, kick your dominant leg up, followed by the other, until you are upside down and your legs are on the wall. Breathe in as you hold this position, for breathing is critical in learning how to control the move and relaxing in it. Practice this often without over-exerting yourself and your body will soon get the strength and control.
Your first 10K
Okay, so for beginners, a 10K (6.2 miles) sounds far-fetched, but we’re not talking overnight achievements. Start with morning or evening jogs for at least 3-4 times a week to improve endurance, then slowly work yourself up to running. Run a 5K first before you go for a 10K, so you get an idea of what to expect in the latter. While preparing for a 10K, most fitness experts suggest running at least three times a week for practice and exercise: 30-minute runs on Day 1 and Day 3, and a long endurance run on Day 4 or Day 5. Besides this, an additional 20-minute medium pace run on any day of the week will help enhance endurance and build strength. If you want to up the ante even further, try running a mile within six minutes (the average time being seven minutes)!
Fix your destination goal and get set go with your bag packed and determination higher! when you go for a hiking, the different altitudes of the varying landscapes helps strengthen your different muscles including legs, glutes, core and upper body. It is an entire body workout that gives you exact similar results you can get from doing cardio workouts. Apart from exploring new ways of fitness, hiking also unfolds the beauty of nature that not only soothes your mind and body but inspires you to go for more.
Putting a fitness bucket list together seems simple enough but to go about and achieve each goal set in it requires strong will power, dedication, discipline, and above all, expert guidance from fitness trainers. Gympik brings certified personal trainers to your doorstep to help you achieve your fitness goals at the convenience of your own space and time! Find a trainer in your area to help you start checking off items from your fitness bucket list!