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Edition #68 | Cake batter protein dip? Count us in.

Plus: How to train your brain, a warm-up for pain-free hip thrusts, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 16,241 readers.

In today’s edition:

  • This protein-packed dip tastes like you’re eating frosting

  • Can short workouts really be effective?

  • You train your muscles; now here’s how to train your brain

  • Don’t forget to check out the “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 
  • Gymshark breaks into the high-protein cereal game

  • PRIME releases an incredibly exclusive flavor, Bubblegum

  • RYSE launches an authentic Kool-Aid flavor collab for August

  • Indonesia’s Rizki Juniansyah sets an Olympic weightlifting record

WEEKLY WORKOUT

Build mile-wide lats with Josh Bailey

If you want bigger lats and a larger, more well-defined back, follow along with Josh Bailey as he takes you through his full back training session.

PRESENTED BY THE LIFT BOX

It’s shred season!

It’s shred season! Gear up with a tee or tank from The Lift Box and show off your gains in style. Sizing is available in both male and female cuts. Use promo code SHRED5 at checkout and unlock this exclusive style for $5 off. Shop here.

PROFILE

Can short workouts really be effective?

Sometimes spending hours in the gym is a dream, and sometimes, you just need to get in, hit your workout, and get out. But are those quick workouts really that effective? In this week’s feature, Dr. Todd Vankerkhoff weighs in.

THINGS TO…
…DO 🧘‍♂️

This warm-up for pain-free hip thrusts

The hip thrust is a great way to build strong glutes, but it can be challenging for those with low back pain. If you struggle to feel hip thrusts in your glutes without pain in your back or hips, try this out before your next leg day.

…KNOW 🧠

How to train your brain

In today’s world, there’s no shortage of exercises to train your body and build muscle — but what about training your brain?

…EAT 🍰

Cake batter protein dip

If you’ve ever had a craving to eat spoonfuls of frosting straight out of the jar, this recipe is for you. Packed with 23 grams of protein, this cake batter protein dip combines Greek yogurt, vanilla pudding, and, of course, sprinkles, to create a simple-yet-delicious recipe that’ll satisfy any sweet tooth.

FITNESS FUN
  • Dad Joke of the Week

    • Q — What’s a ghost’s favorite exercise?

    • A — Deadlifts

  • When the gym that’s far away is just better 

  • That one rope extension your gym refuses to get rid of

DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!