Can’t hit your squat PR or progress your bench press because of lockdown? We’ve got some new fitness goals you can set to kick-start yourself to the next level.
Goals are the driving force of progression, so setting some good ones keeps you on track for new levels of strength, aesthetic and flexibility. They’re going to be relative to your body type and fitness though, so change them to suit you — don’t sweat the numbers. Whatever your goals are, make them measurable, specific and with a deadline, and get ready to tick off some fitness boxes.
1. Being able to do Bakasana: the crow pose
Setting yoga goals can improve your joint health and reduce stress levels, and the crow pose is an interesting, challenging one to aim for. It’s an arm balance pose, which pushes your stabilisers and balance to the max.
The crow pose, like the name suggests, has you looking like a crow: you balance on your arms and raise your torso in the air with your knees tucked to your elbows.
This is an intermediate pose, which should be done as part of an at home yoga routine, so make sure to build yourself up towards it. It will hit your triceps and core hard and also takes some wrist strength and flexibility.
With some practice though, you’ll get there. Just remember to use some cushions to save you when you inevitably fall — don’t worry, it happens to the best of us.
2. Run a 10k in under an hour
This one depends on your current fitness level, but running a 10k in under an hour is a good, solid and attainable goal. Make the most of your one allowed daily dose of exercise by running the whole way through it, and see if you can reach the 10k mark.
You can mark out your route with online maps: 5k from your home then 5k back. Follow the route and time yourself until you reach your house. Get some tips for running a 10k and if you’re not usually into cardio, take it slow and start with shorter distances, because injuring yourself is definitely not a fitness goal.
3. 25-30 push-ups in one set
The humble push-up is a great equaliser: it reminds everyone they’re not too good for it. You’re always going to reach a point where it becomes too difficult to push your body off the floor, no matter how strong you are. The heavier you are, the harder it is. We also forget just how effective it is for getting in volume on your chest.
25-30 reps in a single set is a good, moderate goal for anyone who doesn’t usually specialize in push-ups, but if you can do that, up it even more. That’s the beauty of push-ups: they’re adjustable.
4. Complete a Muscle-up
The muscle-up: possibly the coolest and most difficult exercise pattern. Everyone wants to do it but few ever manage. If you’re unsure of how to do a muscle-up or how to build up the strength to get there, learn some muscle up exercise techniques. It’s going to take strength, time, and timing. You’re going to need back strength below the bar, and shoulder and arm strength above it.
It’s a very cool party trick though, so get on it.
5. Get a six-pack by the end of isolation
It’s the aesthetic goal of every person who goes to the gym, but how many of us get a six-pack we’re proud of?
Like everything, it comes down to the big three: training, nutrition, and sleep. Still, the main factor is your body-fat level; if your body-fat is too high, the abs are never going to show through.
So what’s the reason that you can get a six-pack now?
Well, if you’re at home, there’s not going to be any unpredictability with the food you’re eating. No surprise pizzas with friends or take-outs on a night out. Now more than ever, you can have predictable, measurable eating habits. You can measure your food intake: everything that comes out your fridge and into your mouth can be known and weighed out, so this is a great time to go on a cut.
Also, if you’re staying at home, it’s easy to fit in some ab exercises throughout your day — sitting on the sofa, your bed, wherever.
This is a fantastic opportunity to achieve this universal aim. Make this your main focus of self-isolation and get yourself the summer six-pack — even if you can’t show it on the beach.
Take home message
When you can’t achieve your normal fitness goals, you’ve got to find other ways. Set new goals you might not have ever gotten around to in your normal routine. It’s going to mix it up so you can find new successes in your self-isolation.