Good morning Gym Bros! It's Monday, everyone's favourite day! Ok, maybe not, but at least you got a new Workout of the Week to look forward too. In addition to the Workout, here's what we have for today: 

• Work hard

• Workout of the Week: Cardio For The Lungs

• The Gripper

• 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!

"When Plan A doesn't work, don't worry, you still have 25 more letters to go through."- Unknown

Exactly, there's no reason to give up, so why would you?

Now take a quick 5 minutes of your day to give this video a listen. Don't be scared, everything is possible, it's only impossible when you don't try. 

Workout of the Week

Cardio For The Lungs 

Some of you don’t do cardio, we know it. There’s a popularized statement in the weightlifting community that cardio is bad for your gains. We're not here to discuss if it is true or not, we're here to say that even if it is bad for your gains, cardio is crucial to your overall health. Cardio will give you the strength to live your life at your best, while looking big with all of your gains! 

Warm-up

Hop on the treadmill and warmup by walking at regular speed for around 2-3 minutes

Section one

• Increase the speed until you reach a good jogging speed

Continue for 5 minutes

Section two

• Increase the speed to make it harder

Continue for 2 minutes 

Section three

• Reduce your speed to the one you had in Section One

Continue for 5 minutes

Repeat for the number of times you are capable of. If you are only beginning your cardio journey, it is normal for you to have a harder time, take it easy and focus on progressing through your sessions. 

Cooldown

Decrease the speed to the one you had in the warmup and walk it until you have better control on your breath. 

Now Let's get to Work!

Gripper

If you have a gripper like that around your house, use it! It’s the best exercise to practice your grip strength. It’s very versatile, you don’t need to be in the gym to use it. You can play with it while you’re walking, while in class, you name it! Get your hand on one of those! 

Daily Self Growth Tip:

Step Out of Your Comfort Zone:

Challenge yourself by stepping out of your comfort zone. Self-improvement is all about stepping out of your comfort zone. Your comfort zone is your enemy, you must break out of it, unless you want to stay at the level you are right now…

Workout song of the day: Rumors (feat.Lil Durk) by Gucci Mane

Often when people find out about your grind, they tend to laugh at you, because they want you to stay at their level. They want you to keep being like everyone else, because being different is a threat for them. It’s a coping mechanism, they are jealous of what you’re doing, be better, let them laugh, you’ll laugh at them later. 

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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