EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Today is the last day of Yoga Poses, so make sure you try out today's pose before it's gone. Now let's take a look at the rest of today's agenda:

• Who's gonna stop you now?

• Workout of the Week: Quick But Effective Glute Workout

• Roll-Out!

• 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!

"The question isn't who is going to let me; it's who is going to stop me."- Ayn Rand

Hell yeah! Who can stop you if you don't let anyone in your way? You don't need anyone's permission to become the best version of yourself, so go for it and watch them try and fail to slow you down.

Now take a quick 5 minutes of your day to give this video a listen. One who works harder gets further. Keep that in mind and be 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!

Kneeling Ab Wheel Roll-Out

Boy oh boy this one is a burner! It’s simple, stand on your knees and roll down with a straight back until you feel an intense burn in your abs, not pain, burn, like you’re really working on those muscles. Be sure to adjust your position so that the tension is mainly in your abs.

Kapalasana or On the Head Pose

We have news for you. This will be the last daily yoga pose that we will provide to you. We asked the community and they wanted a change so it starts tomorrow morning, come back to see the new section!

Workout song of the day: ZUU by Denzel Curry

This one gives us a driving to the gym vibe. It’s a perfect beat for a car ride with your gymbro or for yourself so blast it in your car or headphones and go to the gym. Just like the song says: ZUU-M to the gym to crush your PRs and have the best 2h of your day.

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!

Interested in advertising with us ?

Complete the following survey and we will get back to you as soon as possible.