EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Saturday = Gym Day, right everyone? So get off your ass and go to the gym, now! Here's the workout for today, we hope it'll make your muscles burn:

• Success can only be achieved by those who don't find excuses.

• Workout of the Week: Quick But Effective Glute Workout

• GET HUGE!

• 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!

"I attribute my success to this: I never gave or took an excuse."- Florence Nightingale

If you don't make excuses, then what stands in your way? Nothing, right ? Think about that next time you find a reason to stop, take a break, or give up. 

Now take a quick 5 minutes of your day to give this video a listen. How can you be better than everyone else if you act the same and think the same? If you stop thinking like the rest, you won't be like the rest anymore. 

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!

Barbell Rear Delt Row

The barbell rear delt rows mainly focus on your rear delt, a crucial portion of your shoulders that make your back look majestic, but it also targets your traps, which is good for a back workout.  Perform this one and look bigger than ever! 

Malasana or Garland Pose 

This quite simple pose is a nice stretch for your groin. It’s really easy to perform, you don’t have to do the hand placement, all of the importance of this exercise is in the legs, like most of the yoga poses. Hold this position for a few minutes and you’ll already feel more mobile. 

Workout song of the day: Zoom by 1Wayde

“I’m the richest in the room” Listen to that and make a promise to yourself. To be the richest in a room full of millionaires, to live the richest life, not only financially, but in all of your life’s aspects, to be greater than ever, that’s the promise that you have to make to yourself, and pursuit this promise until it comes to reality, because a promise is nothing if it stays a promise.

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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