EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! How's it going today? You feeling like you could take on the whole world? If you answered yes to the last question, you're ready for today's workout, so let's dive in immediately:

• Take it from The Woolf himself, BS stories are a big No-No

• Workout of the Week: Quick But Effective Glute Workout

• The good old Bench Press, but with a twist.

• 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 only thing standing in the way between you and your goals is the BS story you keep telling yourself as to why you can't achieve it."- Jordan Belfort

No more excuses people, get shit done. If you keep telling yourself you can't, you won't.

Now take a quick 5 minutes of your day to give this video a listen. If you say you're gonna win, then you will. Yup, it's that simple. You got this, be believe in you!

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!

Decline Bench Press

The decline bench press is a fun exercise to add to your workout to target your lower chest. Perform this exercise like you would do for a regular bench press, but be sure to stabilize your feet like in the picture or else you’ll slide down! Have fun with this one :)

Anjaneyasana or Low Lunge Pose

This is straight up a lunge, but a yoga version of it. The point of the pose isn’t to train your legs, but to stretch them. Also, be sure to arch your back to feel that deep vertebrae cracking stretch. It recreates the kind of feeling we all love to have when we stretch in the morning…

Workout song of the day: Talk Up (feat. Jay-Z) by Drake

Drake really nailed it on this one. As he says in the beginning ‘’ I’m so proud of who I’ve become’’, that’s the mentality you should aim for. Grind, put the work in and become who you’re destined to be, and become proud of you, of what you’ve built with your hard work and dedication.

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.