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Week-long Fitness Challenge: Five & Thrive – Day 1

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Welcome to Five & Thrive, my week-long fitness challenge! I hope you’ll commit to these mini-workouts and get up and get active! We’re going to have a ton of fun together! Woop! Woop!

Here’s how it works:

  1. Ensure you’ve joined my Fueled Life Challenge & Accountability FB Group. It is a “closed” group, so only members of the group will see any posts from me and from you.
  2. Every morning you’ll receive a new 5-minute workout. Do the workout.
  3. Each daily workout can be done on its own OR, you can string the workouts together each day so that at the end of the day you’ll have a total body 35-minute workout.
  4. Comment on the daily 5 & Thrive post in the FB group and get entered to win prizes! YAY!
  5. Have fun and get moving! BOOM!

A quick summary of the challenge:

  1. Day 1: Cardio
  2. Day 2: Upper body
  3. Day 3:Box
  4. Day 4: Lower Body
  5. Day 5: Cardio
  6. Day 6: Core
  7. Day 7: Full body

Are you in?! I sure hope so!

Click HERE to join my Challenge & Accountability group! YAY!

Let’s begin, shall we?

Day 1:

Set a timer for 5 minutes and repeat the following five exercises as many times as possible. Remember: form is everything! Don’t move any faster than the speed that allows you to complete each and every rep of the exercises with PROPER form!

5 & Thrive Week-long Challenge: Day 1!

You can do it! Hit the ground running (or burpee-ing…ha! You’re welcome!) and let’s have a BLAST with this week-long challenge! YAYAYAYAY!

Let me know how it goes! I’d love to hear from you!

Off you go!

Challenge Day: Lindsay Gee’s 1000 Rep Challenge

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Welcome to the Fueled Life’s first ever fitness challenge! I wanted to kick things off with a fitness challenge because my entire life has involved fitness and I thought what better way to get the group moving than with a BUNCH of exercises of joy and power?!

Today’s challenge is my 1000 Rep Challenge.

Newbies…before you freak out…HANG ON…

If you’re new to fitness or just getting back into it DO NOT FREAK OUT! If 50 reps of each of these exercises is freaking you out…cut it in half. Your challenge is a 500 Rep Challenge. Okay?! Now, breathe.

The rest of you yahoos who have been active for awhile, get through the 1000 reps!

You can do them all at once and use this challenge as your workout today OR you can print off the graphic, break the exercises up throughout the day tick them off as you get them done. It’s totally up to you as to how you work your way through the challenge. But…do it!

This is a full-body challenge with upper body, lower body, core and cardio exercises included. Because I love you. I love you very much. I love you enough to kick your buttocks and get you moving. Muwah! Smoochie smooch.

Here’s your challenge, my lovelies:

Personally, I cannot wait to tackle this today. I’m motivated and wanting to crush it!

Oh…and if you’re going to a class (ahem…I love Hot Mama classes!), YES…you can count any reps you get done in class towards this challenge, of course! Woop!

Have fun! And be sure to join the Fueled Life with Lindsay Gee’s Challenge & Accountability group for support, inspiration and encouragement!

CLICK HERE TO JOIN THE GROUP

Okay…I’m really excited for you to get to work…so GET TO WORK!

Comments? Questions? Love and adoration? GREAT! Comment below and I’ll get back to you as soon as I possibly can!

You’re amazing. Don’t forget it.

Treadmill Extravaganza: Interval Sweat Session

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I’ve been asked over and over to post a good treadmill interval workout for y’all. So, here’s one for you to give a whirl. I love it because it’s quick, super effective and you’ll get a good sweat on and feel accomplished when you’re all done.

There are a few advantages to doing interval workouts that I want to remind you of:

  • Metabolic booster: A good interval workout will have you burning calories for a longer period of time AFTER you’re finished working out. That means your “workout” goes on and on even after you’re off the treadmill. But no, that doesn’t give you permission to “indulge” and eat more!
  • Mood enhancer: Metabolic/interval workouts have been shown to improve your mood. So, if you’re having a bad day, get your buns on the treadmill and set those endorphins free!
  • Quick: One of the best parts of this workout is that it is under 30 minutes. I know you can find the time to get this in, so plan your day accordingly and GET TO WORK!

As always, I work on a Rating of Perceived Exertion (RPE). To make it easier on everyone, I use a scale from 1-10 with 1 being at home in bed sleeping, and 10 being all-out maximal effort.

I love using RPE as it allows you to see improvements quickly AND on good days you’ll push harder and on bad days, you’ll note changes in speed or incline. It’s such an interesting way to workout – I’m also slightly nerdy when it comes to learning about the body (hello, PhD), but hey…I figure y’all should learn what it feels like to push your body to a “10”.

You’re welcome. I love you.

Alright, here’s the workout. It’s pretty self-explanatory, but please do let me know if you have any questions whatsoever!

How fun, eh?! Woop! Give it a try and please do let me know how it goes! I always love to hear from you!

Have a good workout, my friends. Your body, mind and soul deserve it. xo

Polar Vortex At-Home Workout

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It’s c-c-c-cold out there and I’m sure quite a few of you are hunkering down inside for the day/week/month. Combat some of that cabin fever with this Polar Vortex workout you can do at home. No equipment required!

Me? I would repeat the first block twice, then repeat the second block twice.

New to fitness? Just complete each block once.

Need a challenge? Complete each block three times, time yourself to see how long it takes you to complete the block and try to beat that time on your subsequent sets. BAM!

Remember form is everything, so be sure to engage your core, think about moving in your full range of motion and do NOT sacrifice form for speed. Got it?!

Have fun! And, if you try this workout, please do let me know! I’d love to know if it warmed you up.

Stay safe out there. xo

The Workout:

Repeat each block 1-3 times depending on fitness level and/or desire to challenge yourself.

Alright…go on with your bad self and get this workout done! Drink lots of water, stretch, take some deep breaths and acknowledge your greatness and strength once you’re done. M’kay? Woop! Go you!

Comments and questions? Oh good! Drop in the comments section below!

Off you go!

P.S. If you love fitness challenges, be sure to get on the waitlist for my Challenge & Accountability group starting in March!

CLICK here to get waitlisted!

30x30x3 Workout Series: At-Home Box Workout

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Welcome to the fifth and final workout for my 30x30x3 workout series! I sure do hope you’ve enjoyed all of the workouts. The great thing with series like these is that you can link a few together and get a full-body workout OR if time is tight and you want to focus on one area, you can choose to do that, too. 

My followers have a SERIOUS love for box workouts, so OF COURSE, I’ve added a boxing workout to my 30x30x3 workouts series! AND, I added an extra block because…again…y’all love box workouts and another 3-minutes will be a little added bonus of goodness and sweat. My little gift from me to you. ‘Cuz I love you. Yes, I do!

The Workout:

5 blocks of exercises.
2 exercises per block.
Perform each exercise in one block for 30 seconds.
Repeat the block 2 more times.
That equals 3 minutes
Rest 30 seconds
Move on to the next block and repeat the above until all blocks are complete. 

As always, be sure to check out the YouTube video and make sure you know all of the exercise included. This video is juuuuuuuust over a minute long, but it’s not time wasted, so go check it out. CLICK HER E FOR THE VIDEO FOR THIS WORKOUT.

And…AAAAAAAAAAND…if you want me to coach you through the workout, plug in my podcast and I’ll take care of reminding you about your form, the timings, your rest interval and some verbal motivation! You can find my Dig Deep with Dr. Lindsay Gee pocast via iTunes (CLICK HERE) or Stitcher Radio (CLICK HERE).