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Edition #64 | Mac & Cheese gets a high-protein upgrade

Plus: How to fix your cable kickbacks, two moves for bigger biceps, and more.

July 16, 2024

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 16,232 readers.

In today’s edition:

  • A simple fix for better glute cable kickbacks

  • 5 signs your body needs more electrolytes

  • The only two exercises you need for bigger biceps

  • Don’t forget to check out the “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUT

The only 2 bicep exercises you need

There’s no shortage of bicep-building exercises, but what if you only needed two to achieve larger, toned arms? Jeff Cavaliere breaks down his two essential movements for building big biceps fast in this week's workout.

PRESENTED BY THE LIFT BOX

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Use promo code SAVE2 at checkout and enjoy $2 off all Lift Box apparel items.

PROFILE

5 killer core exercises from trainer Whitney Houlin

Stronger lifts, better balance, and a decreased chance of exercise-related injury — what do these three things have in common? If you guessed a strong core, you’d be correct. In this week’s profile, trainer Whitney Houlin explains why your core is more than “just your abs,” and gives you five exercises to target it in all the right ways.

THINGS TO…
…DO 🍑

Improve your cable kickbacks

Cable kickbacks seem easy in theory, but there are a million ways they can be done incorrectly. If you tend to feel them more in your back and/or standing leg versus your working leg, these simple fixes should do the trick.

…KNOW 💧

When you need more electrolytes

With hot temperatures and sweaty summer workouts, it’s important to rehydrate your body — but what happens when water isn’t enough? If you’re experiencing any of these five things, chances are you need to up your electrolyte intake.

…EAT 🧀

Creamy high-protein mac & cheese

Sometimes you just need a big ol’ bowl of creamy mac & cheese. When that’s the case, spruce it up with this super easy high-protein twist. All you need is one extra ingredient and you’re on your way to a more macro-friendly (but equally delicious) meal.

FITNESS FUN

  • Dad Joke of the Week

    • Q — Why did the bodybuilder quit his job?

    • A — He wanted to find a more flex-ible career.

  • How it feels heading to the gym after work.

  • When a robber breaks into the house at 3 am

DEALS OF THE MONTH

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!