Edition #24 | Science-Based Tools for Losing Fat

Plus: 3 reasons your back & hips hurt, Cristiano Ronaldo's legendary leg workout, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 567 new readers this week! We now have 10,855 readers.

In today’s edition:

  • Cristiano Ronaldo’s leg workout — are you up for the challenge?

  • The best exercises for muscle growth, health & longevity

  • 3 reasons your back & hips hurt, according to a Doctor of Physical Therapy

  • Science-based tools for losing fat

  • Kelvin Kiptum shatters the marathon world record

Let’s dive in 💥 


Try Cristiano Ronaldo’s Legendary Leg Workout

This legendary leg routine we're about to share with you is not for people who like to take it easy on leg day. Our team gave it a try and one of us could barely walk in the days after. But that’s just leg day, right? Now, if you’re up for the challenge and are looking to switch up your routine, we dare you to give it a shot and see if you have what it takes to make it to the end.

Here are the exercises you’ll be performing:

  • Lunges

  • Squats

  • Single leg extensions

  • Leg extensions

  • Single leg curls

  • Leg curls

  • Bulgarian split squats

  • Single leg press

  • Leg press

30-Minute Killer HIIT Workout

Requiring no equipment, this challenging full-body workout with no repeat exercises from Anna Engelschall will leave you drenched in sweat. Suitable for almost every fitness level as a way to mix things up, this workout will make a great addition to your training routine, especially when traveling. Here are a few of our favorite exercises from the workout:

  • Forward lunges

  • Pop squats

  • Plank jacks

  • Reverse plank lunges

  • Leg raises

The Best Exercises for Muscle Growth, Health & Longevity

We often wonder whether we’re doing the optimal exercises during our workouts to support our long-term health. Not only that, but many of us are left guessing whether we’re doing the correct amount of reps per set and sets per workout. Well, quit guessing. A recent discussion between Chris Williamson, host of the Modern Wisdom podcast, and Dr. Peter Attia will provide you many of the answers you’re looking for.

Curious to know if your workouts are optimal? Listen to their discussion now.


3 Reasons Your Back & Hips Hurt, According to a Doctor of Physical Therapy

A stiff, sore lower back and tight hips are common complaints for many athletes. While quick-fix solutions like stretching and foam rolling can provide temporary relief, dealing with back and hip pain can become a long-term problem that many gym goers find themselves facing despite their best efforts.

So, what are you supposed to do if you can’t kick that chronic back and hip pain? According to Dr. Zach Long, a Doctor of Physical Therapy and co-founder of Performance Plus Programming, you might be going about fixing your pain in the wrong way.

Oddly enough, when many of us experience back and hip pain, we tend to neglect those areas. “So much emphasis gets placed on the hamstrings, glutes, and core,” Long says of how gym goers tend to address back pain.

“I think one of the most overlooked areas that contributes to back pain in gym goers is back strength,” he continues. “Rarely do athletes do any accessory work to focus on strengthening the back.”

To combat this, Long recommends adding exercises like “reverse hypers, 45-degree back extensions, and good mornings,” saying that these movements can “go a long way toward strengthening your spine so that it’s better prepared.” If you’re struggling with where to start, Long’s Bulletproof Back Builder provides an excellent resource “for athletes to build more lower back strength,” he says of the accessory program.

…DO  🙌

Lose Fat with Science-Based Tools

According to the National Institutes of Health (NIH), it’s estimated that over 42% of American adults are obese, while over 30% are overweight. Added together, more than two-thirds of adults in the U.S. have some weight to lose. And while you may not know where to begin if you’re part of that group, Dr. Andrew Huberman does an excellent job at breaking down many of the top science-based tools to help support your weight-loss journey.

…TRY 🏋️‍♀️

5 Lower Body Exercise Tweaks

Almost every exercise can be altered, placing the focus on different muscles with subtle changes in form. Lauren Pak says it best in that, “sometimes all it takes is a tiny tweak to upgrade an exercise to make it more effective and potentially less stressful on your joints!” Check out this video from her as she walks you through 5 adjustments to make during your next lower body session.


Pumpkin Pie Protein Shakes

Ah, fall – the season of sweaters, apple orchards, and pumpkin-flavored lattes filled with tons of garbage ingredients. Sounds delicious, right? Yeah, we didn’t think so. However, if you still want to get into the festive pumpkin-everything season minus the sugar, this pumpkin pie protein shake is just what you need.

…FIX 💪

Your Deadlift

Deadlifts are one of the most popular exercises, but also one of the easiest to perform incorrectly. Doing so puts you at an increased risk of injury and won’t allow you to reap the full benefits of the exercise. Learn how to perform the deadlift safely and effectively with the guidance of Lisa Lanceford, a popular fitness trainer. Check out her quick video for proper form and technique today!


The 2 Keys to Fitness Success

Consistency has long been touted as the key to success in fitness - or any endeavour. If you want to succeed, you have to show up and put in the work, day after day, for months and often years. Success is rarely ever a one-and-done experience, certainly not with fitness.

So, what are the keys to fitness success besides consistency?

  • Dad Joke of the Week

    • Q — Why is 24 Hour Fitness always open?

    • A — Because the Constitution guarantees freedom of the press

  • What to do when you make eye contact at the gym with your partner

  • Has anyone been to the gym lately? This comedian has…


What is the most weight ever bench pressed?

a. 1,101 pounds

b. 1,201 pounds

c. 1,301 pounds

d. 1,401 pounds

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 — Knee 😎


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