Edition #32 | A Beginner's Guide to Calisthenics

Plus: 5 exercises to help you live longer, 10 gift ideas for the fitness lover, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 130 new readers this week! We now have 12,675 readers.

In today’s edition:

  • 5 exercises to help you live longer

  • A beginner’s guide to calisthenics

  • 10 gift ideas for the fitness lover

  • The reason doctors are ditching the scale

  • Why you shouldn’t eat clean, according to scientific research

Let’s dive in 💥 


5 Exercises to Help You Live Longer

If you are someone who cares about their health and longevity, this video is for you. Fitness expert Jeff Cavaliere breaks down 5 science-backed exercises and protocols you can follow to not only increase your lifespan, but also your quality of life. And who doesn’t want that?

Regardless of your age, these exercises and protocols will be beneficial for you to implement into your daily life! Want to see what they are? Watch the video.

The Best Science-Based Full Body Workout

We all have a limited amount of time we’re able to dedicate toward our fitness goals. And while it’s great to believe you’ll make it to the gym every day to follow a popular workout split like push-pull-legs, the reality is that you’ll probably end up missing days. Because let’s face it, life gets busy.

This is where the effectiveness of full-body workouts comes into play. You can make it to the gym to strength train 2 to 3 days a week and still see the results you’re looking for. And this science-based routine from trainer Jeremy Ethier is one of the best we’ve come across. Unsure if it will be for you? Here are some of our favorite exercises you’ll be performing:

  • Barbell bench press

  • Barbell back squats

  • Face pulls

  • Pull-ups

So try this science-based full body workout today if you’re looking for a routine you can stick to or a new workout to mix things up!

5 Tips to Get Fit From Trainer and “Alpha Dad” Ben Barker

If you’re on Instagram or TikTok (and really, who isn’t these days), there’s a good chance you’ve recently come across a video of some guy in short shorts and a boonie hat squatting barefoot in the middle of the road. 

That guy is Ben Barker. He’s a self-proclaimed “alpha dad” and lover of tiny shorts, but he’s also a fitness coach who’s looking to make a big difference when it comes to helping others, specifically dads, feel their best both mentally and physically. 

Through a perfect blend of comedy and customized fitness plans, Barker shares his workouts and recommendations to help his followers get in shape. We recently got the chance to chat with him, and get his top tips for getting fit.

Interested in learning his top tips? Read them here.


A Beginner’s Guide to Calisthenics with Lucy Saltmarsh

When it comes to exercise, so many people seem to have an excuse. Many common excuses include being too old, not knowing where to begin, or not having access to a gym. But that’s where calisthenics workouts come in. 

The true beauty behind calisthenics and why so many people of all fitness levels include them as part of their health and exercise program is because all excuses are eliminated. Their simplicity, accessibility and movements perfect for every body type make this workout style ideal for beginners to experienced athletes alike. We teamed up with movement and fitness coach Lucy Saltmarsh to create a beginner’s guide to calisthenics to help you get started.

If you’re like Saltmarsh, it’s only going to take one opportunity to experience calisthenics before you, too, find yourself going down the rabbit hole. Let’s dive into things!

What is Calisthenics?

Calisthenics is a type of exercise that involves using only your body weight to perform various movements and exercises. These exercises typically do not require any equipment or weights and can be done anywhere, making them a popular form of exercise for people who want to stay fit without going to a gym.

Exercises include things like push-ups, pull-ups, squats, lunges, and planks, among others. Depending on a person’s fitness level and goals, these exercises can be modified to make them easier or more difficult.

Calisthenics can help improve strength, flexibility, overall fitness, and can be a great way to challenge yourself and stay motivated. They are also a low-impact form of exercise that can be easier on joints than other forms of exercise like running or weightlifting.

…DO  🙌

Fix Your Posture

Because of the world we live in, it’s easy to develop poor posture. Oftentimes, it stems from modern-day habits like sitting at a desk all day, slouching on the couch when you get home, or staring down at your smartphone. But even if poor posture has been a problem for years, it’s still possible to make improvements. One of the best ways to fix your posture is by following a 10-minute posture routine a few times a week like this one from trainer Britany Williams.

…SHOP 💯 

10 Gift Ideas For The Fitness Lover

The holiday season is fast approaching, and if you’re still unsure about what to get the fitness enthusiast on your list, we’re here to help. We’ve rounded up ten picks approved by our health-obsessed editor that are sure to bring joy to any exercise lover this holiday season. You can also use these picks to curate your own holiday wishlist, as well. 

…EAT 🧑‍🍳

5 Healthy High-Protein Snacks

The holiday season is notorious for its hectic pace, making it challenging to stick to healthy eating habits. However, maintaining a balanced diet doesn't have to be hard, even when life gets busy. To help you stay on track during the festive chaos, we've curated a list of five easy, healthy, and high-protein snacks that you can whip up in no time.

…FIX 💪

Your Dip

Dips are one of the easiest and most effective exercises for training your chest and triceps. But how low should you go? And what mistakes should you be avoiding? This short video from coach Davis Diley explains everything you need to know in order to improve your form and avoid injury.


Why You Shouldn’t Eat Clean

Probably not something you expected to hear, right? Because when it comes to losing weight, we’re told to eat clean. And that may work great in the short term. But eating strictly clean over the long-term can have serious consequences…like developing an eating disorder. So follow this science-based advice from Jeff Nippard for a better way to diet and lose fat effectively.

  • Dad Joke of the Week

    • Q — Have you heard about that new gym that sends trainers to your door unannounced?

    • A — It’s called Jehovah’s Fitness

  • If a boxing match took place in a house

  • Comedian Paul Smith on his personal trainer experience


What type of fitness training uses oxygen deprivation to simulate training at high altitudes?

a. High-intensity interval training (HIIT)

b. Hypoxic training

c. Aerobic training

d. Anaerobic training

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 — France 😎


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