Good morning Gym Bros! We hope you're ready for today's newsletter, it's as awesome as always. Let's dive right in:

• Dream about the impossible

• Workout of the Week: Cardio For The Lungs

• Hip Thrust

• 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 your dreams don't scare you, they are too small."- Richard Branson

Go beyond what you think you can achieve. Don't limit yourself.

Now take a quick 5 minutes of your day to give this video a listen. There's not much we can control in the world around us. We can't control the weather, our health, what others think or do, but we can control our mind. It's your biggest asset, use it to your advantage.

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!

Hip Thrust

Ahh, the Hip Thrust. This is very good exercise to do when you want to work on those leg muscles. Get your waist behind the barbell and start thrusting! Be sure to keep a straight back and work with your glutes and not your lower back!

Daily Self Growth Tip:

Take Action:

Take action towards your goals and dreams. It is by staying neutral in a situation that you crush your chances of success. When you should wake up but you decide to sleep another 5min. When you still have 1 rep to do but you put down the weights. NOT ANYMORE. Take action and do it while you can, don’t wait for tomorrow, it will already be too late.

Workout song of the day: Slow Loud & Bangin by Chamillionaire

This old style rap song will bring you back to a time when you might not even remember. Take a moment to think about that moment, see how far you’ve come. Success is a slow process, but the result can be loud & bangin, just like the title of the song said! Grind now, by waiting, you’ll only push back the day you’ll crack the code.

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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