Edition #42 | 30 Ways to Improve Your Heart Health

Plus: 20 popular back exercises ranked, the benefits of exercise "snacks", 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 15,260 readers.

In today’s edition:

  • 30 ways to improve your heart health

  • The benefits of exercise “snacks”

  • 10 tips to increase your metabolism

  • Ranked: 20 popular back exercises

  • Find out your basal metabolic rate (BMR)

Let’s dive in 💥


Strengthen Your Legs With This Workout

Armed with a mission to get young girls strong and healthy, Krissy Cela is a force to be reckoned with. A co-founder and lead trainer of EvolveYou, a female-focused health and wellness brand, she certainly knows what she’s doing when it comes to putting workouts together.

Attempting this leg workout may leave you sore for days, but make it a routine and your legs will be unrecognizable by the end of 2024. Here’s a quick snapshot of the exercises you’ll be performing:

  • Squats

  • Romanian deadlifts (RDLs)

  • Kettlebell reverse lunges

  • Kettlebell goblet squats

  • Kettlebell sumo squats

Complete 20-Minute Ab Workout

If you’ve been cruising through your 5-10 minute ab workouts, it’s time for you to take on a new challenge. With only a 15-second break for every 45 seconds of hard work, this routine from Chris Heria is pretty much guaranteed to leave you drenched in sweat.

Join Chris as he works out alongside you, ensuring your form is correct throughout the 20-minute ab workout. Oh, and if you finish, you’re a legend.

Ranked: The Best (And Worst) Back Exercises

In this video, Jeff Nippard uses science-based research to rank 20 of the most popular back exercises from S (for “Super”) to F (for “Fail").

Each exercise is judged on three criteria:

  1. Stretch and tension

  2. Good feel

  3. Simple progression

So if you’re a little unsure about the back exercises you’re utilizing in your routine, give the video a watch to give you reassurance or the changes you need to make. Click here to check out the best and worst back exercises for you!


Your Favorite Brands — All In One Place

Condition for the mission with all the supplements you’ve come to love, now in one place online.

Featuring products from RYSE, Raw Nutrition, Gorilla Mind, and dozens more, it’s no wonder people are turning to Mission Ready Nutrition for their supplement needs. Use code HEADLINES to save 10% on your 1st order.


The Power of Ice Baths: The Surprising Benefits for the Mind & Body

The world of wellness is full of trends. From keto diets to the ‘12-3-30’ workout popularized by TikTok, it’s hard to know what really works and what’s just another crazy fad. Over the past few years, ice baths have become one of those things. You’ve probably seen dozens of celebrities and athletes hyping up the benefits of cold plunges, and if you’re like us, you might’ve found yourself wondering: is this really healthy, or is this just one of those short-lived internet things?

To get to the bottom of the cold plunge craze, and to find out if submerging yourself in freezing cold water really does anything, we asked Cam LaBar, aka Cold Plunge Cam. While not a doctor, LaBar has been using cold exposure to improve both his mental and physical health over the past few years after dealing with “a bout of serious depression,” he says.

“It caught me off guard,” LaBar continues, sharing how he originally took an interest in cold plunges. “I had dealt with some difficult circumstances growing up – I was diagnosed with anxiety, OCD, and Tourette Syndrome when I was nine – but never had I experienced symptoms so scary. This pushed me to explore any possible outlet I could find that might help me to feel happy again.”

…DO 🙌

30 Ways to Improve Your Heart Health

According to the CDC, heart disease is still America’s leading cause of death. So this is your wake up call to begin taking better care of your heart. And where should you start? Well, with these 30 daily tips you can follow from Healthline.

…SHOP 💯 

Refresh Your Wellness Routine With These 10 Products

Whether you just need a mid-winter pick-me-up or you’re already getting ready for warmer weather, these 10 picks will help you refresh your wellness routine any time of year.

…EAT 🧀

Queso Chicken Mac & Cheese

Get rid of the conventional way of thinking when it comes to meal prepping by checking out some of Tom Walsh’s recipes. You won’t find bland, unoriginal meals on his page. Instead, you’ll find some of the most flavorful high-protein, diet friendly recipes on the internet. So if this queso chicken mac & cheese isn’t your style, we guarantee you’ll find plenty of recipes to love.

…FIX 💪

Your Romanian Deadlifts

Stop messing up your Romanian deadlifts (RDLs)! An increasingly popular leg day exercise, people’s form is also increasingly poor. So the next time you’re performing Romanian deadlifts, use this advice from expert Jeff Cavaliere. In the quick video linked below, he breaks down the most common mistakes and what you need to do in order to nail your technique.


Your Basal Metabolic Rate

Basal Metabolic Rate (BMR) is the number of calories you burn as your body performs basic (basal) life-sustaining function. While the standard 2,000 calories a day food labels are based on is a good place to begin when tracking your diet more closely, knowing your BMR will allow to hone in on your nutritional 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!