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- Edition #112 | This high protein cinnamon roll takes 2 minutes to make
Edition #112 | This high protein cinnamon roll takes 2 minutes to make
Plus: These three tips will help you save 30+ minutes on your next workout.
Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 120,849 readers.
In today’s edition:
The Dutch Oak shares his full upper body day, using only free weights
Swap your 10,000 daily steps for this Japanese method of walking
An ooey gooey macro-friendly cinnamon roll that takes two minutes
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Ghost brings some variety to its 18-can energy drink bundle at Costco
Popular drinkware company Stanley ventures into shaker cups
Celsius launches Pink Lemonade as the latest flavor in its Fizz-Free series
Think’s Rice Krispy treats pack 15 grams of protein
WEEKLY WORKOUT
Wesley Visser’s full free-weight-only arm day
The Dutch Oak is back in the gym, and this time, he’s taking us through his arm day using only free weights. This is the perfect workout if you want to toast your arms with minimal equipment, or just want to simplify your upper body day.
THINGS TO…
…DO 🚶♀️
Can’t fit 10K steps into a day? Do this instead
10,000 steps a day is great, but what if you don’t have the time for that much movement? If that’s the case, consider swapping your 10,000 steps for this Japanese method of walking. Not only does it save you time, but it also has been shown to yield better aerobic and strength results.
…KNOW ⏰
How to shave 30 minutes off your next workout
Sometimes, you have nothing on your schedule and can doddle around all day in the gym. Those days are great, but most days aren’t like that. For the days when you’ve got places to be and things to do, these three tips will help you shave at least half an hour off your next workout, so you can hit those gains without wasting time.
…EAT 🍰
This ooey gooey cinnamon roll takes 2 minutes to make
Who doesn’t love a mug cake? And even better, a mug cake that packs in the protein! This ooey gooey cinnamon roll mug cake takes just two minutes to make, and satisfies that sweet tooth without going overboard.
BRAIN GAINS
Start your day with a brain workout by doing this
You might start your day with a stretch, a walk, a workout, or a healthy meal to nourish your body. But what are you doing for your brain? Start waking it up by doing this quick little morning brain workout.
Hint: You likely already do this every morning, and it takes less than two minutes.
FITNESS FACTS
Fitness Fact of the Week — Studies have shown that grip strength strongly correlates with total body strength and is even used as a biomarker for health and aging. In fact, low grip strength has been linked to a higher risk of cardiovascular disease, mobility limitations, and even early mortality.
GYM LAUGHS
Starting my workout on 4 hours of sleep and a banana
When I just wanted to get in shape, but now I’m addicted to the gym
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!