EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! It's Friday, enjoy the weekend. How about you enjoy it by going to the gym and working on yourself? We're gonna assume you said yes and show you what we prepared for you:

• Life is easier than you think

• Workout of the Week: Bodyweight Calisthenics Workout

• Big shoulder time!

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

Your daily dose of motivation!

"The big secret in life is that there is no secret. Whatever your goal, you can get there if you're willing to work"- Oprah Winfrey

Nothing in life is free, if you work for something, you get something. Yes, it's that easy.

Now take a quick 5 minutes of your day to give this video a listen. It's not too late to set a new years resolution. New year new you until you're happy with yourself .

Workout of the Week

Bodyweight Calisthenics Workout

If you usually are a powerlifter or lift weights for aesthetics, we think you could use some variety in your workouts with some calisthenics exercises. Using your bodyweight to perform exercises gives you many benefits such as improving your brain-body connection, improving your posture and many more. This is a very quick exercise session to see if you are interested in this kind of workout, try it out, you might love it!  

Warm Up

• 2 x 1 minute plank (more or less depending on your abs strength)

Section one

• 15 reps of plank to push up

• 1 min rest

• 10 reps of lying leg lift

• 1 min rest

Repeat 3 times

Section two

• 5 to 15 reps of pull up

• 2 minute rest

• 1 to 3 minutes of chair pose

Repeat 3 times

Now Let's get to Work!

Cable External Shoulder Rotation

If you’re really trying to grow shoulders, this exercise is a MUST. The cable external rotation will work on the rear delt. This will make you look huge from the back and the side so you should really consider doing it.

Supta Vajrasana or Reclined Thunderbolt Pose

We love the name of this pose, but we love even more the pain relief that it brings with its eccentric name. The thunderbolt is an insane stretch through your whole body, from your quads, back all the way to your chest and neck. You don’t want to skip this one, your body is begging for this!

Workout song of the day: Sail by AWOLNATION

The nostalgia coming with this music hits right through the chest. It reminds us of when we were in highschool, when we were nothing of what we are now. If you’ve heard this song before, try to remember who you were when you listened to it and look how much you’ve grown since. You’re worth it, keep your head up.

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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