EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Friday has arrived, last push before the weekend. Speaking of push, don't forget to workout today, and every other day of the week. If you need motivation or ideas for exercises, we got. Here's what we prepared for today:

• Baby steps all the way to the finish line!

• Workout of the Week: Leg Day = Fun Day

• More Legs!!!!!

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

Your daily dose of motivation!

"Great things are done by a series of small things brought together."- Vincent Van Gogh

It is through small victories that one wins a war. Instead of letting your goal overwhelm you, break it down into multiple smaller, more achievable goals and check them off your list one by one. 

Now take a quick 5 minutes of your day to give this video a listen. Our time is limited, so make sure you don't waste it doing something you don't want, but most importantly, don't waste it being someone you're not.

Workout of the Week

Leg Day = Fun Day

Many of us skip leg day. We do not enjoy it, we find it inefficient, whatever your reason is, it’s all about to change! Add this workout to your weekly routine plan and in no time you’ll feel your legs getting stronger, then bigger!

Note: in order to perform the workout in the best way possible, you’ll want to take approximately 3 to 5 minutes of resting time between each section. 

Warm Up

• Climb 300 stairs on good speed on your stair machine at your gym

or 

• Do 5 minutes of medium-high intensity bicycle

Section one

• 8 reps of regular barbell squats

• 1 min rest

• 10 reps of bodyweight squats

• 1 minutes rest

Repeat 3 times

Section two

• 10 reps calves raises on the machine or on a step

• 1 minute rest

Repeat 4 times

Section three

• 10 reps of leg press

• 1 minute rest

• 8 reps of leg press calves raises (lower the weight of the machine and keep it locked for this exercise to prevent injuries)

• 1 min rest

Repeat 3 times

Section 4

• 12 reps of leg extensions

• 1 min rest

• 12 reps of leg curls

• 1 min rest

Repeat 4 times

Now Let's get to Work!

Air Squat

Nothing better than squats on a leg day. We know most of you perform your squats with additional weight to grow bigger legs, but it’s always good to do regular squats between high intensity sets.

Padangusthasana or Big Toe Pose

This is a variant of the well known hamstrings stretch that many of us do. We know, most of us aren’t as flexible as this man in the picture, but it’s always good to keep a bit of flexibility while building our muscles to have a balanced lifestyle. All of this to say; do this pose, at the level you’re comfortable with ;)  

Workout song of the day: Unbothered by Ski Mask The Slump God

Unbothered is how you should be when the haters come at you. Let them hate your work, and get the results to shut their mouths. Always remember, focus on yourself, do not get bothered by anyone that’s against your path and keep the grind on. 

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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