Edition #41 | 15 Mind-Blowing Benefits of Exercise

Plus: Alex Hormozi's full-body workout, the 10 worst things to do after a workout, 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 15,430 readers.

In today’s edition:

  • 15 mind-blowing benefits of exercise

  • The 10 worst things to do after a workout

  • How to reduce your risk of premature death

  • Inside Alex Hormozi’s full-body routine

  • Why strength training AND cardio are key to unlocking optimal health

Let’s dive in 💥


Try This 30-Minute Lower Body HIIT Workout

Requiring no equipment, this 30-minute lower body HIIT workout can be completed just about anywhere. Suitable for almost every fitness level as a way to mix things up, this workout will make a great addition to your training routine.

Former CrossFit coach Anna Engelschall will walk you through every exercise as you follow along with this workout. Oh, and by the end, we all but guarantee your legs and glutes will either love or hate you (or both).

Are you up for the challenge? Try the workout!

Alex Hormozi’s Full-Body Routine

If you haven’t heard of Alex Hormozi before, he’s the founder of Gym Launch, owned several gyms in his 20s, is a best-selling author, and so much more. He’s been strength training consistently for the last 20 years, receiving lifting advice from some of the world’s most knowledgeable people.

Given he’s gained nearly all of the muscle mass he naturally can, he’s now done this same routine for years everytime he goes to the gym in order to maintain his size. What is this routine you ask?

Well, definitely go check out the video for the full breakdown and conversation with podcaster Chris Williamson! But here is the abbreviated version of Alex’s workout to get you started (Alex trains in mid-to-high rep ranges and uses dropsets):

  • Calves

  • Hamstrings

  • Quads

  • Delts

  • Back

  • Biceps

  • Triceps

The Ultimate Arm Workout

Kick your muscle growth into high gear with this science-based arm workout. 

Arm training can become confusing quick, which is why it’s so helpful to have someone like coach Davis Diley simplify it for us. Go check out his quick 1-minute arm training video to level up your arm workouts instantly.


Power Up with Instant Coffee Protein Powder

This isn’t your average protein powder. We’re talking smooth, rich instant coffee that you can serve up hot or cold in a flash. 

Each scoop packs a powerful punch of 225mg of natural caffeine and 20g of protein, making it the perfect fuel for active folks who crave both great taste and good nutrition.

But here’s what makes this powder truly special, the protein. Fire Department Coffee’s Instant Coffee Protein Powder uses 100% American-grown, plant-based, upcycled barley rice protein, free from sugar and soy. Upcycled protein is like magic — it’s made from repurposed plant materials, making it eco-friendly and sustainable. You get all the muscle-building goodness without the guilt.

And here’s a sweet deal: For a limited time, get a FREE FDC Tumbler (a $29.99 value!) with your purchase of Instant Coffee Protein Powder.


Improve Your Resilience with Dr. Taryn Marie

Dr. Taryn Marie might be an expert on resilience, but she didn’t get there overnight. 

Like many of us, she has faced challenges throughout her life, including an undiagnosed learning disability and “some traumatic experiences pretty early on” that left her with two decades of Post Traumatic Stress Disorder (PTSD). 

“Looking back, that was really the catalyst for me to try to figure out how I could effectively face what I call The 3 Cs: Challenge, Change, and Complexity,” the bestselling author tells Headlines Over Sidelines. 

“Struggling so early in life with those experiences, I was trying to find out for myself how I could effectively face those challenges,” Marie explains, outlining the beginnings of what would eventually become two decades of research, a best-selling book, and a career dedicated to being a top rated keynote speaker and executive coach focused on helping others harness and amplify their resilience, mental health, and wellbeing. 

…DO 🙌

Understand Your Healthspan

Healthspan is still a relatively new term. And while there isn’t a single definition everyone will agree on, a common one is the period of life spent in good health, free from chronic diseases and disabilities of aging. Our genes play a role in our healthspan, but there are so many variables you’re in control of. Do you know what they are? Find out in the article linked below.


The 10 Worst Things to do After a Workout

What you do after your workout is just as, if not more important for muscle growth and recovery as what you do during it. Wondering what the 10 worst things to do after your workout are? Well, for starters, aspirin and ice baths top the list. But make sure to check out the full list below with explanations from none other than Jeff Cavaliere!

…EAT 🌮

Sheet Pan Chicken Fajitas

Celebrate Taco Tuesday with this easy-to-make chicken fajita recipe from Olivia Adriance. Each serving packs in 46 grams of protein, making this dish perfect for those eating high-protein diets (essential for muscle growth). Oh, and the best part is that you can have it ready in under an hour with leftovers for the next day. So get cooking and try this dish out asap!

…FIX 💪

Your Mobility

Regular exercise is a solid foundation for enhancing your mobility, but it's the focused mobility work that will truly elevate your performance. By dedicating just 5 minutes of your day to this essential practice, you'll experience a multitude of benefits. From promoting good posture and preventing injuries to alleviating tension and optimizing your overall performance, the advantages are endless. Unsure of where to begin? Try the routine below from Jason & Lauren Pak.


Why Strength Training AND Cardio Are Key to Unlocking Optimal Health

As Dr. Andy Galpin, a professor and human performance scientist, puts it, “you’re leaving a lot of health on the table” if you only strength train or do cardio. It’s become abundantly clear based on newly published research, which is why you see more and more people adopting a hybrid training style. To understand why these two modes of exercise are key to unlocking optimal health, give this 10-minute explanation a listen.


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