Good morning Gym Bros! We cooked up perhaps our best newsletter yet today, so we hope you're ready for it. If you enjoy our content, consider telling your friends about us, we'll be happy to have them. Enough talking, here's the plan:

• Catch up to everyone else.

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

• Mountain Climbers

• 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!

"There may be people that have more talent than you, but there's no excuse for anyone to work harder than you."- Derek Jeter

Stop complaining that others are better than you and work towards beating them. 

Now take a quick 5 minutes of your day to give this video a listen. You'll never go far if you stay in your comfort zone, if you let the pain push you down. Push through, you got this. 

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!

Mountain Climbers

This energetic ab exercise is good both for your quads AND your abs. It’s a very good option to begin or to end your leg day. Put most of your weight in your hands while you perform this exercise to be sure to keep your balance. This will give you the opportunity to keep a good momentum.

Daily Self Growth Tip:

Practice Self-Compassion:

Be kind to yourself and practice self-compassion. It’s one thing to be kind to others, but you should also be understanding to yourself! It’s great to have high standards for what you want to achieve, but you should always keep in mind that you aren’t perfect and that you can make mistakes, you just gotta learn from them!

Workout song of the day: Butterfly Effect by Travis Scott

Do you know what the butterfly effect is? It’s a small thing that makes a big wave and becomes big. Just like how all of your small actions towards your goal are going to make you achieve your goal one day. Trust the process, it’s not going to happen in a day, But the sweet taste of victory is coming!

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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