Edition #38 | The Top Fitness Trends of 2024

Plus: discover your 'fitness' age, the 5 pillars of marathon training, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 12,725 readers.

In today’s edition:

  • Discover your ‘fitness’ age

  • The top fitness trends of 2024

  • 5 pillars of marathon training

  • How to quickly recover after tough workouts

  • The best supplements to support your health

Let’s dive in 💥


9 Kettlebell & Dumbbell Leg Exercises

Machines and squat racks are great for getting you through leg days with ease. The problem is, you’re not always going to have them at your disposal. Sometimes, you’ll find yourself traveling or without the time to get to the gym.

That’s where bodyweight, kettlebell, and dumbbell exercises come in. Requiring little equipment, these glute and hamstring exercises highlighted by trainer Alex Leuth are a perfect way to still get a great workout in without the need for any fancy equipment. Check them out! 

The 5 Pillars of Marathon Training

If you’re not familiar with Nick Bare, he’s a hybrid athlete and the founder of Bare Performance Nutrition (BPN). He also happens to have run a sub 2:40 marathon (6~ min/mile pace) recently.

In this marathon prep video, he covers what he believes to be the 5 pillars of marathon training with input from one of the best running coaches in the U.S., Jeff Cunningham. So whether you’re training for your first marathon or your hundredth, incorporate these 5 pillars to run your best race ever this year:

  1. Easy runs (80-90% of weekly mileage)

  2. Lactate threshold training

  3. Nutrition

  4. Rest + recovery

  5. Strategic progress

Add These Mobility Drills to Your Routine

One of the best ways to level up your training and boost your recovery is by incorporating mobility drills in your routine. Prevent injuries, improve your flexibility, and more in just 5-10 minutes per gym session! Or better yet, add mobility drills to your morning or evening routine to stay consistent.

Jason and Lauren Pak are two of our favorite teachers in this fitness world of ours! Their advice is trusted, actionable, and approachable. Try adding their newly published mobility drills to your routine:


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Join 10,000+ fitness fanatics receiving a monthly boost of motivation! Discover new supplements, healthy snacks, drinks, and accessories with your choice of a tee or tank in every box. Need to skip a month? Pause or cancel your subscription anytime, hassle-free. Subscribe today!


Fueling Fitness: A Certified Personal Trainer’s Daily Diet Revealed

If you’re active on TikTok or Instagram these days, you’ve probably seen a fair amount of “What I Eat in a Day” videos circulating around. These bite-sized videos feature clips of users’ daily meals and snacks, and are great for gathering ideas and inspiration when it comes to figuring out what to eat. 

However, the internet is full of information, and you, unfortunately, can't always trust everything you see on social media. So we thought, why not ask someone you can trust? Enter Taylor McAllister, a certified personal trainer and expert on helping women get stronger and healthier. She’s also a mom of three, so she understands that healthy meals and snacks don’t have to take hours to prepare.  

So, ready to see what that looks like? Her answers might surprise you, and don’t worry – her daily meal plan is more than attainable for you, too. “As a busy mom of three, I definitely keep it simple. I promise it’s achievable,” McAllister emphasizes. 

…DO 🙌

Take the “Best” Supplements

Walk into your local GNC and you may be met with a sales associate pushing the latest supplements (and ones you likely don’t need) on you. This, along with all the advertising campaigns from these companies, makes it challenging to know what, if any, supplements you will truly benefit from. Enter Dr. Mike Israetel. With no ulterior motive, he breaks down the best supplements that will benefit your health and muscle growth.

…TRY 🎉

The Top Fitness Trends of 2024

Every year brings new fitness trends. But if you’re anything like us, it’s hard to know whether a trend is worth hopping on. That’s why this year, we’re taking out the guesswork and leaving it to fitness expert Jeff Cavaliere to breakdown the trends that are in (and which ones are out!) for 2024.

…EAT 🥜

KiZE’s Protein Bars

If you’ve recently gone shopping for protein bars, you’re no stranger to the fact that there are about 12,000 different options to choose from. Whether you want something that tastes like candy or you prefer something more savory; you want something keto, or something that’ll fuel your active days; or you’re just looking for something that you can throw in your gym bag and take on the go, the options are endless. But while there’s a plethora of protein bars to choose from, that doesn’t mean they all deserve to be chosen. 

…FIX 💪

Your Skullcrushers

A go-to tricep exercise, the skullcrusher (tricep extension) is perfect for adding to your push/upper body workouts. In this excellent exercise breakdown video from Max Euceda, he displays proper form so you’re not focusing the exercise on your lats instead. And while he uses a curl bar, skullcrushers can also be performed using dumbbells!


How to Quickly Recover After a Tough Workout

Working out can be challenging, but the real battle begins after your last rep. Knowing how to recover from a tough workout is not always easy. The good news is that with the proper post-workout routine, you can quickly recover and keep up with your fitness goals. 


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!