Good morning Gym Bros! Today is a good day to workout isn't it? Of course it is, since every day is workout day! Here's what we're gonna be doing today:

• Get Back Up

• Workout of the Week: Upper Body Workout For When You're in a Rush

• Single Leg Chair Squat

• 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!

"Falling down is how we grow. Staying down is how we die."- Brian Vaszily

Failure has a purpose, but giving up doesn't. Learn from your failures and get back at it!

Now take a quick 5 minutes of your day to give this video a listen. Commitment is extremely important, don't neglect it. You made a commitment to the gym, to us, but most importantly, you made a commitment to yourself.

Workout of the Week

Upper Body Workout For When You're in a Rush

We all are on the go sometimes. It doesn’t mean that you shouldn’t take the time to workout for an hour. Spare one hour in your schedule and you’ll feel better afterwards. Sometimes, it isn’t much that you need to feel better and relieve some stress, sometimes it’s just this workout! Save it, it’s going to be useful one day!

Warm-up

No warmup! You’re on a rush! Just stretch your upper body for a few minutes before you start.

Section one

• 12 reps of dumbbell hammer curls

• 2 mins rest

• 12 reps of triceps pull down

• 1 min rest

Repeat 3 times

Section two

• 10 reps of dumbbell bench press

• 2 mins rest

• 10 reps of bent over rows

Repeat 3 times

Section three

• 8 reps of military press

• 2 mins rest

• 8 reps of dips or assisted dips

• 2 mins rest

• 20 crunches

Repeat 3 times

Now Let's get to Work!

Single Leg Chair Squat

The single leg chair squat, performed with a box in the picture, is an excellent exercise to target one leg at a time. Most leg day exercises use both legs at the same time, but with this one, it’s only one! Be sure to keep your balance through all of the movement to maximize the gains.

Daily Self Growth Tip:

Learn to Say No:

Learn to say no to things that do not align with your goals or values. Some of us are people-pleasers. This can be a quality if you can control how much you say yes and more importantly to whom. Learning to say no is hard, but it is a must if you want to build your own strong personality.

Workout song of the day: Snap Out Of It by Arctic Monkeys

This song is a walking into the gym type of song. “Snap out of it” Yes, you, snap out of your life, snap out of the bad influences around you, snap out of what’s holding you from your dreams. Stop telling others you don’t have what it takes and achieve greatness in silence. Let your success speak for itself.

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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