EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! We hope you enjoyed Super Bowl Sunday and your ready for "New Workout of the Week Monday". That's right, we got a new Workout for you guys, amongst other things so check em out:

• Silent victories

• Workout of the Week: Leg Day = Fun Day

• Time to break that Bench Press PR!

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

Your daily dose of motivation!

"Hustle in silence and let your success make the noise."- Unknown

No need to tell everyone what you're doing, let them be amazed when they see the difference.

Now take a quick 5 minutes of your day to give this video a listen. You'll be the best only if you work harder than everyone else. Don't stay on anyone's level, be better.

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!

Bench Press

The bench press is an exercise many of you already know and love, but it’s always good to be reminded of the good form to prevent injuries. When holding the bar over your chest, aim it at your upper chest and descend it while controlling it through the whole motion. Stay 1 to 3 seconds in this position and raise the bar up again. Have fun doing more bench press today!

Lolasana or Unstable Pose

The Lolasana, also known as the Unstable Pose, as we can see in the picture, is a good pose that you SHOULD do to practice your balance and your bodyweight control. Always be careful doing these poses, today watch out for your wrists! 

Workout song of the day: XO Tour Llif3 by Lil Uzi Vert

Today, we are in the mood for a Lil Uzi Vert song. This well known beat will bring back memories, from when you listened to this, when you didn’t workout and it will give you the motivation to kill the person you were, the undisciplined mind you had, with intense workouts. If you didn’t know this song, it’s never too late, enjoy it today! 

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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