EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! New week, you know what that means: New Workout of the Week! This week is all about calisthenics, so get ready to build an insane body. Other than that, here's what we have for you today: 

• Aim for the starts and one day you'll reach them.

• Workout of the Week: Bodyweight Calisthenics Workout

• Build some sexy Glutes

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

Your daily dose of motivation!

"Keep your eyes on the stars, and your feet on the ground."- Theodore Roosevelt 

Dream big, shoot for the starts, but don't forget to stay grounded. Don't loose control of yourself and make sure your dreams are actually achievable. 

Now take a quick 4 minutes of your day to give this video a listen. Remember, time is valuable, you can't waste it! No more wasted efforts, no more lost time, only wins!

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!

Banded Side Steps

The banded side steps are a practical exercise to train on your glutes because of its easy to perform aspect. Indeed, you only need two legs, and an elastic  to grow your glutes with today’s exercise . 

Janushirasana or Head to Knee Pose 

This pose follows the principle of yesterday’s pose, but on the ground! As shown in the picture, you can try to reach for one foot at a time or both if you want to save some time. We know you might not reach your feet, but go as far as you can.  

Workout song of the day: The Wild Boys by Duran Duran

OLD BUT GOLD. This is all there needs to be said on this song. Blast this classic from Duran Duran in your headphones in the gym and you’ll go wilder than ever with your sets. This gives us a vibe of driving into the sunset with your boys and we LOVE it. If you like songs like this, leave a comment and we’ll be sure to add more like these! 

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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