EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Happy International Women's Day. To all our female readers, we hope you're doing good and you're working well towards your goals. Here's the workout for today:

• Add some spice to your life!

• Workout of the Week: Quick But Effective Glute Workout

• The good old rows

• 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!

"What is life without a little risk?"- J.K. Rowling

Absolutely. Would you be happy in life if you never tried everything new, if you never took a risk towards something better?

Now take a quick 5 minutes of your day to give this video a listen. Work like hell, the rewards will feel like heaven. You got this, don't let anyone tell you otherwise.

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!

Cable Close Grip Seated Rows

Back day is back kings! Shred your muscles with some close grip seated rows in your next workout. To maximize your gains, pull a weight that you’re comfortable holding in the end position for 3-5 seconds to really work on those lats, traps and rear delts. Because remember, the more you put tension on your muscles, the bigger they’re gonna grow!

Hanumanasana or Challenge Pose

The Challenge Pose is, no pun intended, quite the challenge. This is a great stretch, but watch out not to hurt yourself if you're not flexible enough. Good luck with this one everyone!

Workout song of the day: Still D.R.E. by Dr.Dre and Snoop Dogg

HARD CLASSIC ALERT! Yup, Dr. Dre and Snoop Dogg are on the plate today with this well known classic. Treat yourself with this head banging beat during your favorite workout, you deserve it! With all the hard work you’re putting in your body, at your work or anywhere, you deserve this!

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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