Good morning Gym Bros! We're almost at the end of the week, keep going. We're all pretty tired, but we have to push through. Get out there and show them who's boss. 

• No limit to what you can do

• Workout of the Week: Leg Day You Won't Skip

• Goblet Squat

• 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!

"You'll never get bored when you try something new. There's really no limit to what you can do. "- Dr. Seuss

You can do everything you set your mind to, your imagination is the only limit.

Let's go, get up and get to work. You'll never achieve your goals if you stay in bed, so get up now!

Workout of the Week

Leg Day You Won't Skip

We understand that training legs might not be your favourite workout, but with this workout, we offer you the essential, so it doesn’t look as boring and painful as your other workouts! We’ll go straight to the essential with very few exercises.

Warm up

• Do around 5 minutes on the stair machine of your gym at a speed that you feel in your legs without using too much of your strength, it’s a warm up! 

• Stretch all your leg muscles before doing any set, as well as your knees and hips to prevent painful injuries…

Section 1

• 8 reps of barbell squats (on the smith machine for increased stability)

• 2 min rest

Repeat 3 times

Section 2

• 5 reps of barbell squats with increased weight

Just one set

Section 3

• 10 reps of calves raises

• 1 min rest

Repeat 3 times

Section 4

• 10 reps of hip thrust machine

• 2 min rest

Repeat 3 times 

Section 5

• 8-12 reps of leg presses

• 1 minute rest

• 10 reps of leg press calves raises (LOWER THE WEIGHT AND KEEP THE MACHINE LOCKED)

• 2 mins rest

Repeat 3 times 

Section 6

• 10 reps of leg curls

• 2 mins rest

• 10 reps of leg extensions

• 1 min rest

Repeat 2 times

There you go! This workout looks long, but it really is just 5 “blocks” so it’ll go quick! Go on now! Train them legs!

Now Let's get to Work!

Goblet Squat

Simple squat exercise for you guys today, the Goblet Squat! Grab a dumbbell, squat, and feel the burn. You better feel sore tomorrow morning.

Daily Self Growth Tip:

Take Risks:

Take calculated risks to move outside your comfort zone. You’re not growing if you’re inside your comfort zone. If you want to become who you truly wish you were, you’ve gotta take risks.

Workout song of the day: Design of the Future by The Architect, Dizzy Dustin

This old jazz type rap will bring you to past days. But the title will make you think about your future. Design of the future, how about you design your future? How about you stop finding excuses for your behaviour and you start finding solutions?

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!

Interested in advertising with us ? 

Complete the following survey and we will get back to you as soon as possible.