EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! How's your Sunday looking ? Gymless ? Let's change that! Here's what we prepared for you:

• Turning obstacles into opportunities

• Workout of the Week: Leg Day = Fun Day

• Abs and Legs, both in one easy exercise

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

Your daily dose of motivation!

"If you believe it'll work out, you'll see opportunities. If you don't believe it'll work out, you'll see obstacles. "- Wayne Dyer

As always, it's only a matter of perspective. Every obstacle can be turned into an opportunity if you look at it from a different point of view. Don't let anything stand in your way!

Now take a quick 5 minutes of your day to give this video a listen. Don't waste your time on anything but your dreams. If you focus long and hard enough, you'll make it!

Workout of the Week

Leg Day = Fun Day

Many of us skip leg day. We do not enjoy it, we find it inefficient, whatever your reason is, it’s all about to change! Add this workout to your weekly routine plan and in no time you’ll feel your legs getting stronger, then bigger!

Note: in order to perform the workout in the best way possible, you’ll want to take approximately 3 to 5 minutes of resting time between each section.

Warm Up

• Climb 300 stairs on good speed on your stair machine at your gym

or

• Do 5 minutes of medium-high intensity bicycle

Section one

• 8 reps of regular barbell squats

• 1 min rest

• 10 reps of bodyweight squats

• 1 minutes rest

Repeat 3 times

Section two

• 10 reps calves raises on the machine or on a step

• 1 minute rest

Repeat 4 times

Section three

• 10 reps of leg press

• 1 minute rest

• 8 reps of leg press calves raises (lower the weight of the machine and keep it locked for this exercise to prevent injuries)

• 1 min rest

Repeat 3 times

Section 4

• 12 reps of leg extensions

• 1 min rest

• 12 reps of leg curls

• 1 min rest

Repeat 4 times

Now Let's get to Work!

Dead Bug

The dead bugs would be a good exercise to add at the end of your leg day. It will work on your quads for another exercise and it’ll force you to work on your abdominals, a muscle we often skip! It would be a smart 2 in 1 solution for the end of your routine… 

Padahastasana or Hand Under Foot Pose

This quite simple pose, very much complicated in the picture, is very beneficial. Really, all you gotta do is keep straight legs and bend your back to try and reach your toes with your fingers. It’s good for your backbone and your hamstrings, so don’t neglect it! 

Workout song of the day: Melody - Radio Mix

ALERT: NEW PR SONG! You know what time it is, it’s time to PR! Get your ass in the gym, blast this electro in your ears and crush your PR’s. We believe in you, all of GymBronline’s community believes in you, so don’t procrastinate and get in the gym.

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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