176 Health and Fitness Bucket List Ideas

This page features an ultimate list of health and physical fitness bucket ideas to do before you die. I created it while pursuing my 100 life goals around the globe, in hopes that it will motivate others to write their own list and live their best lives.

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The list below includes 176 health and fitness bucket list ideas but if you're looking for a bigger list then download my book, The Great Bucket List. It includes a list of 3000 bucket ideas and you can download it for Free by clicking the button below. Additionally, you’ll get my Design Your Dream Year guide, containing a proven step-by-step action plan to check off those big goals on your list.

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One more thing, if you decide to take part in any of the activities listed below, you do so entirely at your own risk. Some of the bucket list ideas listed here can be risky or dangerous, so seek out guidance if you decide to try them out, especially if you're doing it to lose weight or to break some physical fitness barrier.

With this in mind, let's rock and roll!!

Health & Fitness Bucket List Ideas

Here is a detailed list of some of my favorite health & fitness bucket ideas:

Idea 1. Accomplish Three Pull-Ups - (* Pull-ups are a bodyweight exercise that involves pulling your body up towards a bar using your upper body strength. They are typically performed using an overhand grip, with your palms facing away from your body. Pull-ups work a variety of upper body muscles, including the biceps, triceps, and back muscles. To perform a pull-up, you will need to have access to a bar or other sturdy object that you can grip with your hands. Begin by standing beneath the bar and reaching up to grip it with your palms facing away from you. From there, pull your body upwards until your chin is above the bar, then slowly lower yourself back down to the starting position. Pull-ups can be a challenging exercise, especially for beginners. If you are unable to complete a full pull-up, you can use a resistance band or other assistive device to help support your body weight. You can also try doing negative pull-ups, which involve slowly lowering yourself down from the top of the pull-up position rather than pulling yourself up. As you get stronger, you can gradually increase the number of pull-ups you can do in a single set.)

Idea 2. Achieve my Ideal Weight - (* Ideal weight refers to the weight that is considered to be most healthy and appropriate for a person based on their height, age, and body composition. There are several different methods for determining ideal weight, including body mass index (BMI), waist-to-hip ratio (WHR), and body fat percentage. It is important to note that ideal weight can vary significantly from person to person and may not be the same as your "ideal" weight from a aesthetic perspective. It is important to focus on overall health and well-being rather than just reaching a specific weight goal.)

Idea 3. Achieve Six-Pack Abs - (* Six-pack abs, also known as a defined abdominal muscles or a "six-pack," refer to a visible set of six muscle groups in the abdominal area. These muscles, known as the rectus abdominis, are responsible for helping to stabilize and support the spine, as well as aiding in movements such as flexing and rotating the trunk. To achieve six-pack abs, it is important to focus on both diet and exercise. A healthy and balanced diet that is low in unhealthy fats and refined sugars can help reduce body fat and reveal the underlying muscles. Additionally, regular exercise that targets the abdominal muscles can help to strengthen and define them. This can include exercises such as crunches, sit-ups, and planks, as well as cardio and strength training exercises that engage the core. It is important to note that genetics play a significant role in the visible appearance of six-pack abs. Some people may have a naturally high percentage of muscle definition in their abdominal area, while others may have to work harder to achieve this look. It is also important to remember that six-pack abs do not necessarily indicate overall health or fitness, and that it is important to focus on maintaining a healthy lifestyle rather than just striving for a specific appearance.)

Idea 4. Be Able to Do a Backflip - (* A backflip, also known as a back somersault or back tuck, is a acrobatic move that involves flipping backwards through the air and landing on your feet. Backflips are often performed in gymnastics, parkour, and other sports that involve acrobatics and tumbling. To perform a backflip, you will need a solid foundation in basic tumbling skills such as cartwheels and round-offs. You will also need to build up strength and flexibility in your upper body, core, and legs. To begin a backflip, you will typically start in a crouched position with your hands on the ground. From there, you will push off with your hands and legs, flipping backwards and tucking your knees in towards your chest. As you reach the peak of the flip, you will need to extend your legs and land on your feet, absorbing the impact through your ankles, knees, and hips. Backflips can be challenging and require a lot of practice and dedication to master. It is important to seek out proper coaching and training from a qualified instructor and to always practice in a safe and controlled environment.)

Idea 5. Be Able to Do a One Handed Push Up - (* A one-handed push-up, also known as a one-arm push-up or a handstand push-up, is a bodyweight exercise that involves performing a push-up using only one hand. One-handed push-ups are a challenging and advanced variation of the traditional push-up and require a high level of upper body strength and stability. To perform a one-handed push-up, you will need to begin in a plank position with your feet shoulder-width apart and one hand placed on the ground. From there, you will bend your elbow and lower your body down towards the ground, keeping your body straight and your core engaged. As you reach the bottom of the push-up, you will push back up to the starting position, using the strength of your one arm to lift your body. One-handed push-ups can be challenging for even advanced exercisers, and it may take time and practice to build up the necessary strength and technique. It is important to start slowly and gradually increase the number of reps and sets as you get stronger. It is also important to maintain proper form to avoid injury, including keeping your body straight and avoiding sagging or leaning to one side.)

Idea 6. Be Able to Do a Roundhouse Kick - (* A roundhouse kick, also known as a round kick or a turning kick, is a martial arts technique that involves kicking with the leg in a circular motion. Roundhouse kicks are often used in self-defense and sparring, and are a common technique in styles such as karate, taekwondo, and muay Thai. To perform a roundhouse kick, you will need to start in a fighting stance with your feet shoulder-width apart and your fists raised in front of your face. From there, you will pivot on your front foot, bringing your rear leg up and around in a circular motion. As your leg reaches the highest point of the kick, you will snap your leg down and extend your heel towards your target. Roundhouse kicks can be powerful and effective strikes, but they also require precise timing and control to execute properly. It is important to practice proper technique and footwork to avoid losing balance or telegraphing your kick. It is also important to train with a partner or instructor to ensure proper safety and to learn how to control the power and intensity of your kicks.)

Idea 7. Be Able to Do Half Moon Yoga Pose - (* The half moon yoga pose, also known as ardha chandrasana, is an intermediate level standing balance pose that involves extending one leg and arm while maintaining balance on the other leg. This pose helps to strengthen the legs and core, as well as improve balance and flexibility. To begin the half moon pose, start in downward facing dog with your feet hip-width apart and your hands on the ground. From there, lift your right leg up and step your right foot forward, between your hands. As you do this, lift your left arm up and extend it out to the side. From here, slowly lift your left leg off the ground and extend it straight out to the side, forming a straight line from your left hand to your left foot. To maintain balance in the half moon pose, focus on keeping your hips squared and your core engaged. You may also want to gaze at a fixed point in front of you to help with balance. As you become more comfortable in the pose, you can try reaching your left arm towards the sky or bending your right knee to bring your right foot closer to your left hand. It is important to practice the half moon pose with caution and to listen to your body's limits. If you feel unstable or uncomfortable in the pose, you can use a wall or other supportive object for assistance.)

Idea 8. Be Able to Do the Splits - (* The splits, also known as the straddle split or middle split, is a flexibility and balance exercise that involves extending one leg out to the side while keeping the other leg straight and facing forward. The splits require a high level of flexibility in the hips, groin, and legs, and can be a challenging exercise for many people. To begin the splits, start by sitting on the ground with your legs extended out in front of you. From there, slowly and gently begin to open your legs out to the sides, trying to keep both legs as straight as possible. As you do this, you may feel a stretch in your groin and inner thighs. To improve your flexibility for the splits, you can try stretching the muscles in your inner thighs, groin, and hips with exercises such as pigeon pose, frog pose, and lunges. You can also try incorporating dynamic stretches such as leg swings and lunges into your warm-up routine. It is important to practice the splits with caution and to listen to your body's limits. If you feel any sharp pain or discomfort while attempting the splits, stop and try a different stretch. It is also important to use proper form and technique to avoid injury, including keeping your back straight and not forcing your body into the stretch.)

Idea 9. Be Fitter Then Ever - (* To "be fitter than ever", it is important to adopt a healthy and active lifestyle that includes a balanced diet and regular physical activity.)

Idea 10. Be in an Amateur Bodybuilding Competition - (* An amateur bodybuilding competition is a physical fitness event in which participants compete in categories based on their age, gender, and bodyweight. In amateur bodybuilding competitions, competitors are judged on their muscle size, symmetry, and definition, as well as their overall physical condition and presentation. Competitors in amateur bodybuilding competitions typically spend several months preparing for the event, including following a strict diet and training regimen to build muscle mass and definition. They may also work with a coach or trainer to develop their posing routine and presentation skills. Amateur bodybuilding competitions are often organized by local or regional fitness organizations, and may be held at community centers, gyms, or other venues. They may be open to the public or restricted to members of certain organizations.)

More health & fitness bucket list ideas:

11. Become a Black Belt in Karate

12. Become a Bodybuilder

13. Become a Size 10

14. Become a Triathlete

15. Benchpress my Own Weight

16. Bike Across the Country

17. Bike to Another Town

18. Climb a Rock Wall

19. Climb a Spiral Staircase

20. Compete in a 3 Point Basketball Contest

21. Compete in a Fitness Competition

22. Compete in a Surf Competition

23. Compete in an Archery Tournament

24. Compete in the Olympics

25. Compete in Tough Mudder

26. Complete 4Hr Body Challenge

27. Complete 60 Day Insanity Transformation

28. Complete 90 Days of P90X

29. Complete a 10K Competitive Run Race

30. Complete a 10K Run

31. Complete a 30 Day Juice Fast

32. Complete a 5K Competitive Run Race

33. Complete a 5K Run

34. Complete a Course in Something

35. Complete a Cross-Country Ski Race

36. Complete a Dakar Rally

37. Complete a Half Marathon

38. Complete a Marathon

39. Complete a Sprint Distance Triathlon

40. Complete an Ironman Triathlon

41. Complete an Ultra Marathon

42. Complete Ironman Kona

43. Complete Open Water Dive Certification

44. Complete the 100 Push-Up Challenge

45. Complete the Body For Life Challenge

46. Complete the Seven Summit

47. Completely Give Up Fast Food For a Month

48. Deadlift 500 Pounds

49. Design An Individual Yoga Experience

50. Do "Insanity" Fitness Program

The Great Bucket List

Want 3000 ideas for FREE?

Click here to get my book, The Great Bucket List – 3000 ideas to do before you die, for FREE! + my Design Your Dream Year workbook, containing a proven step-by-step action plan to check off those big goals on your list.

 

51. Do 10 Pushups For 10 Days

52. Do 100 Kettlebell Swings in One Shot

53. Do 100 Sit Ups in 5 Minutes

54. Do 25 Straight Pull-ups

55. Do a 180 While Skiing

56. Do a Backflip

57. Do a Base Jump

58. Do a Body Suspension

59. Do a Double Frontflip

60. Do a Full Split

61. Do a Handstand

62. Do a Juice Fast

63. Do a Warrior Dash-Type Run

64. Dog Sledding

65. Down Hill Biking

66. Drink 3 Glasses of Water First Thing in the Morning

67. Drink Only Water For a Year

68. Drop 15 Kilo's This Year

69. Enter the Cooper Hill Cheese Roll

70. Enter the Tough Guy Competition

71. Enter the World Bog Snorkeling Championships

72. Exercise 4 Times a Week

73. Exercise Daily in the Morning

74. Exercise For 3 Months

75. Exercise Until I Can't

76. Find a Sport I Love and Get Good at It

77. Find a Training Buddy

78. Finish a Half Ironman Competition

79. Finish First Place

80. Finish the 60 Day Insanity Workout

81. Get 6-Pack Abs

82. Get a Strike in Bowling

83. Get Better at Basketball

84. Get Down to 60Kg

85. Go a Week Drinking Only Water

86. Go a Whole Season Without Missing a Liverpool Game

87. Go Abseiling Down a Mountain

88. Go Curling

89. Go Dancing

90. Go Deep Sea Diving

91. Go For Walk in Central Park

92. Go Hiking

93. Go Ice Skating

94. Go Kayaking

95. Go Kiteboarding

96. Go Mountain Climbing

97. Go on a Health Retreat

98. Go on a Midnight Bike Ride

99. Go Paddle Boarding

100. Go Rock Climbing With Best Friend

101. Go Running Every Morning

102. Go Running When It Is Raining

103. Go Tandem Bike Riding

104. Go to a Belly Dancing Club

105. Go to a Boxing Match

106. Have a Healthy BMI

107. Have my Dream Body

108. Have Pole Dance Classes

109. Increase my Flexibility

110. Join a Gym

111. Join a Kickboxing Class

112. Join a Rowing Club

113. Join a Running Club

114. Join a Salsa Class

115. Join a Yoga Class

116. Join the 50 States Marathon Club

117. Loose 25 Pounds

118. Lose Over 100 Lbs

119. Lower my Body Fat to Less Than 10%

120. Make a Hole-In-One

121. Not Gaining Any Weight During the Holidays

122. Participate in a Color Run

123. Participate in a Swimming Race

124. Participate in Endurance Events

125. Participate in the Tour De France

126. Play Basketball With a Pro

127. Play Golf at the Top 50 Courses

128. Play Golf For a Day

129. Play in a Bowling Tournament

130. Play Volleyball

131. Practice a Sport

132. Practice Ashtanga at Home

133. Practice Kundalini Yoga

134. Practice Tai Chi Everyday

135. Practice Yoga Every Day For a Year

136. Qualify to Ironman Hawaii

137. Race in the Isle of Man

138. Reach a Healthy Weight

139. Run 10 Laps in 30 Minutes

140. Run 135 Miles Across Death Valley Within 60 Hours 

141. Run 5K Every Day For a Month

142. Run a 10K Race

143. Run a 5K Obstacle Course

144. Run a Half-Marathon With my Mom

145. Run a Marathon For Charity

146. Run a Marathon in all 50 States

147. Run a Mile Without Stopping

148. Run a Spartan Race

149. Run London Marathon

150. Run the Boston Marathon

151. Run the Honolulu Marathon

152. Run the Turkey Trot

153. Single Digit Body Fat

154. Sit in a Sauna For 15 Minutes

155. Spend a Day Riding Horses

156. Start a Steady Exercise Routine

157. Stick on a Diet

158. Swim Across a Lake

159. Swim in a Fountain

160. Swim in a Lake

161. Take a Ballroom Dancing Course

162. Take a Belly Dancing Class

163. Take a Burlesque Class

164. Take a Kickboxing Class

165. Take a Kiteboarding Lesson

166. Train in Brazilian Jiu-Jitsu in Brazil

167. Train in Jujitsu

168. Try Ballroom Dancing

169. Try Being a Vegetarian

170. Try Ocean Kayaking

171. Try Paddle Boarding

172. Walk a Marathon Barefoot

173. Weigh Less Than 80Kg

174. Win a Gold Medal

175. Win a Mountain Bike Race

176. Workout Everyday

Photo by Fit Approach

* What is a Bucket List? A bucket list is a list of things that you want to do before you die. Some people make bucket lists as a way to document their life goals and aspirations. Others make them as a way to live life more fully.

* Health refers to the overall well-being of an individual, including physical, mental, and emotional aspects. It is the ability to lead a full and active life, free from diseases and disorders that may hinder daily functioning. Fitness refers to the ability to perform physical activities with ease and without fatigue. It is a measure of the body's ability to function effectively and efficiently during physical activity. Fitness includes both physical and cardiovascular endurance, as well as strength and flexibility. Health and fitness are interconnected, as a healthy lifestyle often includes regular physical activity and a balanced diet, both of which contribute to overall fitness. Maintaining good health and fitness can help prevent a range of chronic diseases, such as heart disease, diabetes, and obesity, and can also improve mental health and overall quality of life.

* Quick Tip For Creating Your Health and Fitness Bucket List: Start by writing down everything that comes to mind, no matter how small it may seem. Consider including things that other people would enjoy doing with you, not just things that only suit your interests. When you'e done, share the list with friends and family for further inspiration.

The Great Bucket List

Looking for more bucket list ideas?

Click here to get my book, The Great Bucket List - 3000 ideas to do before you die, for FREE!

3000 Bucket List Ideas
 
 
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