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Edition #33 | The Best Exercises for Every Muscle Group

Plus: 7 fitness staples on Amazon for under $30, the future of fitness, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 196 new readers this week! We now have 12,871 readers.

In today’s edition:

  • Ranked: exercises for every major muscle group from worst to best

  • The future of fitness + what’s changed

  • Researchers say ______ promotes longevity

  • 7 fitness staples on Amazon for under $30

  • December’s giveaway — increase your chances by 10x below!

Let’s dive in 💥


The Best Exercises for Every Muscle Group

One of our all-time favorite YouTube fitness series comes from none other than expert Jeff Cavaliere. For years now, he’s ranked exercises for the various muscle groups from worst to best.

We personally use these videos when we’re looking to switch things up in the gym or need an alternative exercise for one that’s built into our routine for one reason or another. If you haven’t already, make sure to watch Jeff break down the effectiveness of dozens of exercises:

Build Endurance With This 30-Minute Full Body Workout

Requiring no equipment, this 30-minute full body cardio-HIIT workout from Juice & Toya will leave you sweating. Suitable for all fitness levels as a compliment to strength training, this routine is an awesome addition to your weekly training. Here are a few of our favorite exercises from the workout:

  • High knees + tap

  • Counter-balance squats

  • Half jacks

  • Reaction burpees

3 Full-Body Exercises That Combine Strength and Cardio

Achieving a well-rounded fitness routine often involves a combination of strength training and cardiovascular exercises. While these two types of workouts are typically seen as separate entities, there are effective ways to merge them for a comprehensive full-body workout. In our new article, we'll explore three full-body exercises that seamlessly blend strength and cardio, helping you maximize your time at the gym and achieve optimal fitness results.

Interested in learning the exercises? Read the article now!


The Future of Fitness is Female — And Ainsley Rodriguez is Leading the Way

For as long as we can remember, the fitness industry has been predominantly geared toward men. Magazine covers featured greased-up guys with bulging biceps; supplements and protein powders were formulated to help boost testosterone and get jacked; and a woman in the weight room at your local gym was a rare sight. 

But today, things are looking a little different.

The weight room is filled with just as many women as men; supplement aisles feature far more options than just one sad tub of pink whey; and there’s no shortage of positive female role models teaching, sharing, and coaching other women on how to get into fitness – one of those positive forces being Ainsley Rodriguez.

With over 2.2 million followers, Ainsley has amassed quite a following by sharing her nutrition, fitness, and lifestyle advice on social media. She’s also used her platform to help launch 321Glo, a line of collagen-infused protein snacks designed specifically for women. But her journey to becoming a business owner and trusted trainer didn’t always come easily. 

We caught up with the social media personality to talk about fitness, mental health, and her growing business. Keep reading to hear what she had to say.

…DO  🙌

Rest for Longer Between Sets

Did you know that shorter rest periods can require you to do twice the number of sets in order to get the same muscle growth stimulus as long rest periods? It’s crazy to think we may be sabotaging our workouts just to save a bit of time. So how long should you be resting for? Click the link below for coach Davis Diley’s advice.

…SHOP 💯 

7 Fitness Staples on Amazon for Under $30

Living a healthy lifestyle shouldn’t mean spending an arm and a leg on gear, supplements, and athletic wear – but unfortunately it often does. However, in recent years, Amazon has become a treasure trove of affordable yet effective fitness gear and apparel that rivals the best fitness brands on the market. 

While we love supporting small, local businesses, there’s also a time and a place for elevating your workout experience without putting a dent in your wallet – and that’s where these budget-friendly Amazon finds come in. Read on to see our under-$30 picks, and don’t forget, you can turn any of these into affordable holiday gift ideas for the fitness enthusiast on your list! 

…EAT 🧑‍🍳

Air-Fryer Vegetables

Say goodbye to satisfying your salt cravings with chips. This easy-to-replicate recipe for air frying vegetables and turning them into a salty snack is the alternative you didn’t know you needed. Dietician Ilana Muhlstein, the creator of this video, used this snack swap to help her lose 100+ pounds!

…FIX 💪

Your Lunge

With numerous variations of the lunge out there, it’s challenging to know whether your form is correct for the muscles you’re looking to target. This post from trainer Danielle Webster outlines a quad-focused versus a glute-focused lunge. Check it out to ensure you’re reaping the full benefits of leg day.


A Science-Supported Journaling Protocol to Improve Your Health

Journaling has long been a staple of people’s days. And for good reason. It can improve mental health, encourage self-confidence, boost emotional intelligence, and lead to so many other benefits. But if you aren’t someone who journals, you’re likely wondering where to begin. Well, perhaps it’s with this science-supported exercise outlined by Dr. Andrew Huberman.


Which workout claims to burn up to 1,000 calories in 50 minutes?

a. Pure Barre

b. F45 Training

c. Orangetheory Fitness

d. 9Round Fitness

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 — Hypoxic training 😎


Did someone say giveaway?

That’s right! We’re back with another monthly giveaway. This time, we’re giving away $50 Gift Cards to Mission Ready Nutrition to 4 lucky people! As long as you’re subscribed to The Weekly Rep, you’ll be entered to win.

Want to increase your chances of winning by 10x?

Check back next week to see if you’ve won!


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!