EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! It's finally Friday, but you guys know that doesn't mean anything here! Any day of the week we stay on the grind, we stay in the gym. Here's today's workout, enjoy:

• Do now, apologize later

• Workout of the Week: Quick But Effective Glute Workout

• Squats again!

• 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 it's a good idea, go ahead and do it. It's much easier to apologize than it is to get permission."- Grace Hopper

Don't let anyone stand in your way. If you have a good idea, just do it, don't let someone else decide whether you should do it or not.

Now take a quick 5 minutes of your day to give this video a listen. You've put in all this work, all this time, you can't just let it all go to waste. Don't quit, even when it gets hard. That's what makes the rewards so much better.

Workout of the Week

Quick But Effective Glute Workout

Yup, this week you’ll have to train your glutes. Your gymbros will thank us when you’ll get that muscly cake you’ve been working on with this workout. This workout is shorter so it’s easier to incorporate in your routine! As you know, it is important to balance your muscle mass between your upper and lower body, if you don’t, you’ll look weird, and that, you don’t want! To maximize your physique, do yourself a favour and execute this workout at least once!  

Warm Up

• Climb 200 stairs on the stair machine of your local gym.

Section one

• 10 to 12 reps of cable kickbacks

• 1 min rest

• 10 reps of bodyweight squats

Repeat 3 times

Section two

• 10 reps of hip thrusts with a barbell or a machine

• 2 mins rest

• 8 to 12 reps of bodyweight lunges

• 3 mins rest

• 6 Bulgarian split squats

Repeat 4 times

Now Let's get to Work!

Box Squat

Another day, another variant of the regular squat. For this one, be sure to have a bench to sit on because it is the purpose of the exercise. It isn’t shown in the picture, but the end position is a sitting position. Be sure to add this exercise to your leg workout to make it more versatile.

Merudandasana or The Mount Meru Pose

This pose is like the candle pose we used to do when we were kids, but only with the legs. Lay on your back and raise your knees until they create a 90 degrees angle with your body. Be sure to keep a straight back by stopping the motion before you bend your back. Hold this position for a minute or two, take deep breaths and enjoy!

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

The classical music with the kick at the beginning of the song will really put you in your ZONE. The zone where you’ll achieve greatness, where you’ll push past your limits, you just got to get in it and stay in it as long as it takes to push past all of your limits and prove your value to everyone, but most importantly, to yourself.

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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