Everyone loves a bucket list! So, what should you put on your list of ultimate fitness goals?
I've compiled a selection of challenges that should get your juices flowing. To help narrow things down, I've separated them into three categories: endurance, strength and adventure. They contain some easy-to-achieve aims that you could start training towards today, and some trip-of-a-lifetime suggestions that would be the culmination of years of physical sacrifice and hard work.
Enjoy – and get ticking!
Endurance
Sprint Triathlon
A sprint triathlon is the perfect event to demonstrate your overall health and fitness as requires you to perform at a high level across three different sports: swimming (400m), cycling (21km) and running (5km).
I like this event because the type of training you need for it includes strength work, sprint work and endurance training. It's conducive to your health and it doesn't require the same kind of extreme sacrifices and singular focus of some of the longer endurance events.
Six Minute Mile
Like the sprint triathlon, I have included a six mile run because of the variety of training that is necessary – or at least optimal – to complete it.
Many people can run a sub-seven minute mile; the real indicator of true fitness comes in shaving off that last minute. Run a mile in under six minutes and you put yourself in an advanced category, which, let's face it, is where we all yearn to be.
The great thing about this challenge is that you'll want to incorporate some longer road work, sprint sessions and strength training to succeed. It's one goal, but it comes with a myriad benefits.
One Mile Open Water Swim
Open water swimming is unlike other endurance events in that you’ll have to get used to a whole new training environment. Swimming in cold murky water is a far cry from that heated swimming pool at your local health centre.
A one mile swim makes for an interesting challenge and certainly requires a lot of training. You’ll need to get fit enough to do it, become comfortable in the water and learn the new skill set of sighting whilst swimming in a large group of people.
It's certainly a challenge – but then that's the point.
Strength
Three Minute Plank
This is a basic display of core strength endurance.
What I adore about the plank is that it never hides the truth. Want to know how close you are to hitting the three minute mark? OK then, stop reading this, get down on the floor and give it a go.
See? No excuses.
It took me a little while to achieve the three-minute plank. What I learned? Start by nailing the technique, then just keep pushing it and pushing it, sticking to the routine of fail, recover, try again. Do this and you should get there within a few weeks.
Basic Strength Standards
if you’re into weight lifting you might be interested in seeing how well your lifts fare in comparison to actual strength standards as used by weightlifting competitions. Of course, you won’t be able to do these straight out of the gate, many will take months if not years to achieve, and learning the right technique is absolutely paramount. But it's fascinating to test yourself against the pros
You can explore the strength standards that apply to your weight class and level of training here.
Wall Free Handstand
Wall free handstands are a fun but insanely challenging way to showcase the level of mastery you have over your body. To be able to perform a handstand without the support of a wall requires a very high level of strength, mobility, functional movement and technique.
Of course a wall free handstand is not the starting point, there will be many easier variations to master first. For assistance, check out Coach Sommer over at www.gymnasticbodies.com
Adventure
Hike A Cross-Country Trail
A long adventurous hike can be a life changing experience. It’s a chance to connect with nature, brave the wild and disconnect from our modern world, including all of its demands and restraints.
Here in the UK you could try the 630 mile southwest coastal path from Minehead to Poole. Or, for a more extreme hike, you could attempt a segment of the 2,200 mile Appalachian trail in the U.S, where you might encounter bears, poisonous snakes and extremely volatile weather (though by most accounts thieving mice at rest stops are the biggest menace.)
Climb A Mountain
Nothing screams achievement and mastery of your surroundings louder than reaching the summit of a towering mountain.
Kilimanjaro is a favourite climb among travellers but it you wanted something a little closer to home you could try Monte Bronzone in Italy.
Remember: mountain climbing can be a an amazing experience, but it does come with risks. You'll need to be in tip-top physical condition to do this one, and swat up on all the safety procedures.
Martial Arts Immersive Training
For the hardcore out there, a fully immersive martial arts experience might appeal.
Every year thousands of people take the opportunity to visit a foreign country to learn a specific martial arts skill. This is particularly rewarding for those travelling alone, as the majority of training camps help you find nearby accommodation, show you the local area and provide camaraderie hand-over-fist.
Great choices are Phuket in Thailand to learn Muay Thai kick boxing; Rio de Janeiro to learn Brazilian Ju Jitsu; or, for the ultra disciplined, the far reaches of Kunyu Mountain, in Yenta City, China, to learn Shaolin Kung Fu.
So, whats on your list?
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