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 120,891 readers.
In today’s edition:
A dumbbell-only leg workout from Dr. Mike Israetel
4-ingredient no-bake cake bites that’ll make your mouth water
Spice up arm day with these exercises for a deep bicep stretch
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Ghost officially launches in Europe following its UK debut
Goodles puts its protein-packed mac and cheese in microwavable cups
Celsius rolls out a second Fizz-Free flavor: Dragon Fruit Lime
Fruity Pebbles sparkling water is now a thing, thanks to Liquid Death
WEEKLY WORKOUT
Get huge legs at home — with only dumbbells
Whether you’re traveling for the holiday week or just enjoying the nice summer weather, this week’s workout from Dr. Mike Israetel makes it easy to get in, crush your legs, and get out — all in less than 30 minutes. Oh, and even better: all you need is dumbbells, so this leg day can easily be performed at home, in a hotel gym, or wherever you might be this week.
THINGS TO…
…DO 💪
Build those biceps with these 4 exercises
Give your biceps a deep stretch and insane pump with these four exercises from Jeff Nippard. Scientifically backed to get you those gains, they’re certainly worth trying out on your next arm day.
…KNOW 🏋️♀️
How to sculpt your hips, glutes, and core in 10 minutes
No time for a full leg day? No worries. This quick 10-minute circuit will help sculpt your legs, glutes, and core with a few Pilates-based moves that require no weights. So now, you have no excuses. Put your phone down and get to it!
…EAT 🍰
4-ingredient low-carb cake bites
Warning: the video below will make your mouth water. These fluffy, fudgy, low-carb, low-sugar cake bakes require no baking, yet still provide an incredibly delicious and easy treat. Find the full recipe in the video’s caption.
BRAIN GAINS
These 3 types of exercise boost brain health the most
Sure, all exercise is good for your brain, but new research has found that three types of exercise boost your brain better than the rest. Believe it or not, they’re all low intensity.
FITNESS FACTS
Fitness Fact of the Week — A study found that men who took ashwaganda daily alongside a resistance training routine for 8 weeks had far greater gains in both muscle strength and size compared to a placebo group, as well as higher testosterone, lower cortisol, and faster muscle recovery time.
GYM LAUGHS
“She really has her life together, eating healthy and working out.”
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!