EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Happy Valentine's Day, we hope you're having an amazing day (and that you like the little colour redesign). Here's what we prepared for you on this particularly difficult holiday:

• The secret to Excellence

• Workout of the Week: Leg Day = Fun Day

• Get your abs as strong as Steel

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

Your daily dose of motivation!

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."- Aristotle

Aristotle really knows what he's saying doesn't he? Make sure that Excellence becomes a habit as soon as possible and you'll be unstoppable. 

Now take a quick 5 minutes of your day to give this video a listen. Don't forget why you're here. We're a team, all of us who are reading (or writing) this, we're one big community and when we're together, nothing can stand in our way. That, is the power of Teamwork.

Workout of the Week

Leg Day = Fun Day

Many of us skip leg day. We do not enjoy it, we find it inefficient, whatever your reason is, it’s all about to change! Add this workout to your weekly routine plan and in no time you’ll feel your legs getting stronger, then bigger!

Note: in order to perform the workout in the best way possible, you’ll want to take approximately 3 to 5 minutes of resting time between each section. 

Warm Up

• Climb 300 stairs on good speed on your stair machine at your gym

or 

• Do 5 minutes of medium-high intensity bicycle

Section one

• 8 reps of regular barbell squats

• 1 min rest

• 10 reps of bodyweight squats

• 1 minutes rest

Repeat 3 times

Section two

• 10 reps calves raises on the machine or on a step

• 1 minute rest

Repeat 4 times

Section three

• 10 reps of leg press

• 1 minute rest

• 8 reps of leg press calves raises (lower the weight of the machine and keep it locked for this exercise to prevent injuries)

• 1 min rest

Repeat 3 times

Section 4

• 12 reps of leg extensions

• 1 min rest

• 12 reps of leg curls

• 1 min rest

Repeat 4 times

Now Let's get to Work!

Cable Crunch

The cable crunches will absolutely KILL your core muscles. It is easy to perform and a perfect exercise because it works on your abdominal muscles as well as your obliques. This versatility is what gives this exercise all of his value. Don’t skip it! 

Kaagasana or Crow Pose

The crow pose is really a simple but useful pose. It feels good to hold this position and it is also good to stretch your quads before and after an intense leg day workout. We know sometimes the poses we provide are a bit difficult to do, but this one is quite simple, you don’t have an excuses!  

Workout song of the day: The Grinch by Trippie Redd

Become the Grinch. I know it sounds funny but if you remember, the grinch was a lone wolf who had hate in him and he put it towards his goal of “stealing” Christmas. As dumb as this might sound, you should act like him and put the hate you got inside of you towards your dreams, and something good will come out of it. 

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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