EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Sunday Fun Day right everyone ? Ready to kill it in the gym today? We sure are! Here's what we got prepared for your guys today, we hope this will motivate you to push further and harder:

• How to rise from the dead.

• Workout of the Week: Bodyweight Calisthenics Workout

• Big Booty Time!

• 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!

"Sometimes when you're in a dark place you think you've been buried but you've actually been planted."- Christine Caine

Once again, it's only a matter of perspective. It's from the darkness that heroes rise. Be the next hero.

Now take a quick 5 minutes of your day to give this video a listen. In case you're feeling down, just remember why we're all here: to prove the haters wrong. Show them who's boss.

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 Pull Through

The cable Pull Throughs are an awesome exercise if you’re trying to grow your glutes. You should never skip leg day, we know some of you do, but you should start today and this exercise is a great entry point. It’s easy to do, but be sure to keep a straight back and pull the weights with your glutes and not your back.

Hamsasana or Swan Pose

Much like the plank, but with inverted hand positionment, the swan pose is a good stretch for your forearms. It is quite rare that we bring you a yoga pose that stretches this part of the body so take advantage of it. Plus, it feels reeeaaallly good on those forearms.

Workout song of the day: I Love Rock 'N Roll by Joan Jett & the Blackhearts

A bit of gym Rock won’t kill you! Listen to this classic by Joan Jett to bring versatility in to gym playlist. You’ll see, if you are used to only listening to Rap in the gym, this song will surprise you in a good way. It’s a great grind music setter.

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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