Edition #14 | David Goggins' Legendary Workout

Plus: what it means to train for athleticism, advice for running in the heat, and more.

August 01, 2023

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

In today’s edition:

  • David Goggins’ legendary workout

  • What does it mean to train for athleticism?

  • New products from some of our favorite brands

  • A brand new section of the newsletter…it’s one you won’t want to miss!

  • Our biggest giveaway yet! Enter below 🔥

Let’s dive in 💥 

FLEX YOUR BRAIN

Which carbohydrate is found mainly in fruits and honey?

a. Sucrose

b. Fructose

c. Galactose

d. Maltose

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

Last week’s answer — Isometric 😎

IN THE NEWS
WEEKLY WORKOUTS

David Goggins’ Legendary Workout

For those familiar with the remarkable journey of David Goggins, it’s no secret that he achieved an awe-inspiring feat by losing 106 lbs in just 3 months. This accomplishment paved the way for him to enter Navy SEAL BUD/S and become the man he is today. But did you ever wonder what he did to accomplish this impressive feat? Well, he performed 100 repetitions of each of these exercises, and repeated them 6 times every workout:

  • Bicep curls

  • Lat pulldowns

  • Dumbbell chest press

  • Dumbbell shoulder press

Killer Full Body Kettlebell Routine

Eric Spector is hands down one of the most exceptional kettlebell trainers we follow! Whenever he’s coming off a break, this is his go-to workout. Why? Because it’s incredibly simple, targets all the major muscle groups, provides an awesome pump, and is low pressure. If you're a kettlebell enthusiast or simply seeking a refreshing change in your routine, give this workout a whirl.

30-Minute At-Home Pilates Workout

Pilates may seem easy, but Nicole McPherson will prove to you it’s not. After giving this workout a try, we can all but guarantee you’ll be shaking (and sweating!). The benefits of pilates are clear. You’ll see:

  • Increased flexibility

  • Better balance

  • Improved muscle strength and tone

…And a whole lot more. Even if pilates doesn't become your daily routine, it unquestionably stands as one of the best ways we can think of to switch it up!

PROFILE

What Does It Mean To Train For Athleticism?

When you think about peak physical performance, you probably think about a player from your favorite sports team, an Olympian, an ultramarathoner, or an athlete in some form or another. For most of us, athletes are seen as the epitome of fit – and that really comes from the way they train. But what does it actually mean to “train like an athlete?” Athlete trainer and founder of Marrero Performance Training Steven A. Marrero breaks it down.

“The idea behind training like an athlete, we can call it, is moving more dynamically, and you can do that at any age,” says Coach Marrero, who has been training clients of all ages for over 10 years.

He continues, highlighting that this style of training is “not your traditional bodybuilding style of working out — not that isolation focused training is bad,” but that it’s “more about movement before strength, meaning mobility, flexibility, and range of motion through your joints. That needs to come first before all of a sudden we’re throwing loads of weight and variations to put stress on the body when you can put enough stress on the body just by moving correctly initially. Hypertrophy training is an important piece to correctly build the framework but we need learn how to move properly.”

THINGS TO…
…DO 🏃

When You’re Running In The Heat

No matter where you live, hot summer days are an inevitable challenge if you’re a runner. Well…unless you live in the arctic! If you’re not a morning person, beating the heat can be quite the challenge. Check out these tips from athlete Matt Choi so you don’t suffer the next time you find yourself battling warm weather.

…TRY 💯 

The Best Gluten-Free Protein Bars

Avoiding gluten is challenging. Yes, it’s easier now than it’s ever been before, but that still doesn’t make it “easy” — especially when it comes to snack foods. As someone who’s gluten-free and also likes to fuel quickly after a workout, our Editor-in-Chief struggled to find bars that taste good, don’t contain gluten, and aren’t filled with a bunch of gross artificial ingredients. While it’s been a struggle at times, she’s managed to find a few bars that have become her go-tos.

…MAKE 🌮

Taco-Stuffed Sweet Potatoes

You have to try this sweet variation of Taco Tuesday! We never expected this combination to taste so good but after making it, we’ll definitely be adding this to our recipe rotation. Shoutout to Caitlin for this awesome idea. Make sure you check it out as well as all of her other recipes by clicking the link below!

…FIX 💪

Your Face Pulls

If you haven't already incorporated the face pull into your routine, consider this your wake-up call. This exercise is an absolute game-changer when it comes to correcting poor posture, shoulder dysfunction, and other common issues people face. Not to mention, it’s one of the best for strengthening your rear delts. However, it's crucial to note that executing this exercise correctly is no walk in the park. Thankfully, Jeff Cavaliere is here to guide you through the proper technique.

…KNOW 💭

Do You Need A Magnesium Supplement?

Magnesium, an essential mineral for human health, plays a crucial role in various physiological processes within the body. While a balanced diet is the primary source of magnesium, half of all Americans fail to meet their daily magnesium requirements. This deficiency can eventually lead to issues like muscle cramps, muscle weakness, mood swings, and irregular heartbeat.

Curious to know if magnesium might be worth adding to your supplement cupboard?

LAUGHS FOR LIFTERS
DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from awesome brands. Just by being a member of our newsletter (or a subscriber of The Lift Box), you’ll receive every deal from here on out!

Sound too good to be true? Check them out!

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JULY GIVEAWAY

Introducing our new biggest giveaway yet! We’ve joined forces with 5 amazing brands to bring you an opportunity to win one of two incredible prize packages.

Brace yourself for over $1,300 worth of prizes up for grabs, making this a giveaway you won’t want to miss. But hurry, registration closes this Sunday, August 6 at midnight 🔥