Edition #4 | Top Training Tips From a Legend

Plus: a minimalistic full body routine, the importance of deep core exercises, and more.

May 23, 2023

Good morning and welcome to The Weekly Rep, the official newsletter of fitness.

In today’s edition:

  • Add some deep core exercises to your routine (get defined abs)

  • New product drops from Alani Nu and BPN

  • Training advice from a 2x Arnold Classic Champion and IFBB Pro

  • Upgrade your playlist with our band of the month — First and Forever

  • Follow this framework for cooking and eating healthy

Let’s dive in 💥 

FLEX YOUR BRAIN

What is the scientific study of human movement?

a. Biomechanics

b. Kinesiology

c. Physiology

d. Exercise Science

Every week, we’ll pick 3 people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — Twice a week (we emailed the winners 😎)

IN THE NEWS
WEEKLY WORKOUTS

Switch Up Your Routine With HIIT

High-Intensity Interval Training (HIIT) is a perfect way to change up your routine. When combined with a healthy diet, it’s a fantastic way to burn fat while building muscle. The best part? It can be done without the need for equipment like this intense 30-minute HIIT workout from former CrossFit coach Anna Engleschall.

Limited On Time? Keep Things Simple

Do you struggle to find time for the gym? Jeff Nippard has you covered with this science-based minimalistic full body routine, perfect for those with just 2 days a week to spare. In under 45 minutes, you can work out your entire body and see significant results. Don’t let a busy schedule hold you back from reaching your fitness goals — give this routine a try!

Try This Easy Back Workout

Workouts don’t always have to be complicated! Coach and IFBB pro Romane Lanceford keeps it simple with this 4-exercise back workout:

  • Partial Deadlifts — 3 sets of 10 reps

  • Lat Pulldowns — 3 sets of 10 reps

  • Pull-ups (can be assisted) — 3 sets of 10

  • Single-Arm Cable Row — 3 sets of 10

PROFILE

Top Training Tips With Legendary Branch Warren

You’ve been hitting the gym for the past few weeks. You’re cleaning up your diet, and you’re making all the right changes to improve your body. But you don’t look any different, and you find yourself wondering if this new “healthy routine” is really worth it.

Well before you decide to give up on transforming your body, you might want to hear what 2x Arnold Classic Champion and IFBB Pro Branch Warren has to say.

Our team sat down with the professional bodybuilder and business owner to discuss his top fitness recommendations, and discovered that building your dream body might be simpler than you think.

THINGS TO…
…DO 🏋️

Deep Core Exercises

You may be asking yourself right now what the difference between deep core and regular core exercises is? Well, when it comes to building a strong and stable core, most people tend to focus on exercises that work the surface muscles. But strong deep core muscles are essential for good posture, balance, and stability. Read our article on them to learn more.

…LEARN 💡

From 75 Therapists

In this video, Dr. Ali Mattu shares the best responses he received from his colleagues and friends (all therapists) when asked what their top 3 mental health tips are. Some of the notable ones: connect with people, move your body, and find meaning. Prioritize your mental health, especially during Mental Health Awareness month this May, and check out the video below!

…MAKE 🧑‍🍳

Healthy Meals With Ease

Want to learn a framework for cooking and eating healthy in less than 15 minutes? We did too. That’s why we watched Ethan Chlebowski’s video on how to do just that! It breaks down preparing meals in a simple, easy to follow way.

…FIX 💪

Your Push-Up

Push-ups are one of the easiest exercises to do anywhere and provide massive benefits when performed correctly. Unfortunately, most of us were never taught how to properly do them. Follow the 4 steps below to perfect your form.

…TRY 🏋️

Optimizing Your Protein Intake

There’s a point in time where most of us have asked ourselves, “how much protein should I be eating everyday?” With so many different answers out there, our writers dove into the scientific research behind the question to deliver the best answer for those looking to build and retain muscle mass.

LAUGHS FOR LIFTERS

  • Dad Joke of the Week

    • Q — How do you find the gym at Hogwarts?

    • A — Look for the dumbbell door

  • With 8 empty treadmills next to him, Sebastian Maniscalco had someone hop on the one next to his (he wasn’t thrilled). Listen to his recent gym experiences from his comedy special — Is It Me?

  • Have you ever tried a partner workout? Evan Slaughter might have us convinced it’s worth trying out sometime

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BAND OF THE MONTH

Upgrade your workout playlist with our first band of the month, First and Forever.

We had the opportunity to catch up with the band and ask them a few questions including, “what five songs of yours should we add to our playlists?”

Check out the article here!

REVIEW OF THE WEEK

On the hunt for a new guilt-free dessert? Check out our review of a snack featured in a recent Lift Box, 321glo brownies!

Packed with 16g of protein, 6g of collagen, 18g of carbs, and only 5g of sugar, these brownies are a great option whether you’re looking to get in a pre-workout snack or treat yourself after dinner. Oh, and did we mention they’re gluten-free?! With 5 flavors, there are plenty of options to find your favorite when ordering their brownie sample pack.

After everyone on our team tried them, we came to a consensus rating of 8/10 for these brownies. They’re currently one of our favorite healthy, high-protein snacks to have at the office and are leaps and bounds better than the options that lined store shelves a decade ago.

Need some protein after dinner to hit your goals for the day? Or maybe just something sweet? 321glo’s brownies are a perfect choice!