Good morning Gym Bros! You're gonna love today's edition, it's our best one yet! Enough beating around the bush, here's what's up: 

• Be a leader not a follower

• Workout of the Week: Cardio For The Lungs

• Dumbbell Lunge

• A compilation of social media posts from Gym-Bros all around the world

Sounds good? Then let's get started shall we?

Your daily dose of motivation!

"If you don't build your dream, someone else will hire you to help them build theirs."- Dhirubhai Ambani

Better to make your own dreams come true than to watch as someone else reaches theirs. 

Now take a quick 5 minutes of your day to give this video a listen. We all have difficult days, shit happens. But it's important to keep going, to not let it slow us down. 

Workout of the Week

Cardio For The Lungs 

Some of you don’t do cardio, we know it. There’s a popularized statement in the weightlifting community that cardio is bad for your gains. We're not here to discuss if it is true or not, we're here to say that even if it is bad for your gains, cardio is crucial to your overall health. Cardio will give you the strength to live your life at your best, while looking big with all of your gains! 

Warm-up

Hop on the treadmill and warmup by walking at regular speed for around 2-3 minutes

Section one

• Increase the speed until you reach a good jogging speed

Continue for 5 minutes

Section two

• Increase the speed to make it harder

Continue for 2 minutes 

Section three

• Reduce your speed to the one you had in Section One

Continue for 5 minutes

Repeat for the number of times you are capable of. If you are only beginning your cardio journey, it is normal for you to have a harder time, take it easy and focus on progressing through your sessions. 

Cooldown

Decrease the speed to the one you had in the warmup and walk it until you have better control on your breath. 

Now Let's get to Work!

Dumbbell Lunge

The lunges are a classic leg exercise, but to add a bit of difficulty try adding dumbbells in the mix! Grab a pair of dumbbells you’re comfortable with lifting and do a regular lunge. You might need to adjust your form with the increased weight, but increased weight means increased gains!

Daily Self Growth Tip:

Learn from Others:

Learn from others who have achieved what you want to achieve. Don’t be stubborn, everyone needs a mentor if they want to succeed faster. If you have the opportunity to get in touch and learn from people who’ve made it, shut up and listen to them. 

Workout song of the day: Follow Me by Levianth 

No lyrics for today’s song, you get to write them in your head. Just like you get to write who you are from now on. Are you going to be like everyone else or are you gonna stand up and do something meaningful with your life? You choose…

Discovery Feed

Welcome to the Discovery Feed, a great way to discover new content creators and sources of inspiration. Each day, we manually select posts from content creators that we think deserve everyone's attention and could serve as good examples for you all. Feel free to follow these beasts and make sure to let them know who brought you to them by mentioning our twitter(@GymBronline) in their comments. 

That will be all from us! We hope you enjoyed today's newsletter and that you're one step closer to reaching your goals! Until next time, remember: 

Everyone needs a Gym-Bro.

The Locker Room

Welcome to the Locker Room, a safe space for Gym-Bros to interact with each other and to share their ideas. You can use this space to give a review of today's issue, make some suggestions, or even leave a comment for your fellow Gym-Bros which can be displayed in a future newsletter. Remember to be respectful towards everyone!

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