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Edition #86 | This protein hot cocoa is perfect for winter gains

Plus: A full-body workout you can do with just one piece of equipment.

PRESENTED BY:

Welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 16,429 readers.

In today’s edition:

  • Warm up with this protein-packed hot cocoa recipe

  • Crush your legs, no equipment needed (perfect for holiday travel)

  • Your resting heart rate says a lot about your health. Here’s how to lower it.

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

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUT

15-minute no equipment needed leg workout

You don’t need a squat rack or leg press to destroy your legs; this 15-minute guided leg workout proves that. So if you’re ready to make your quads, glutes, and hamstrings cry, click the link below.

Power Your Holidays with Purpose and CLEAN Cause


CLEAN Cause is more than just a better-for-you energy drink — they’re on a mission to change lives. Every sip fuels a bigger purpose: supporting individuals in recovery from alcohol and drug addiction through their giveback initiative.

Here’s what makes CLEAN Cause the perfect gift (for you or someone you love):

  • 50% of net profits (or 5% of net revenue, whichever is greater) support recovery housing scholarships.

  • Clean, organic caffeine brewed from yerba mate to fuel your day — no crash, no jitters.

  • Packed with better-for-you ingredients and less sugar than most mass-market energy drinks.

This season, fuel your busy days with a purpose you can feel good about—and give the gift of clean energy that makes a real difference.

Enjoy 25% off your purchase with code LIFT25 through 1/31!

PROFILE

Jen Thompson is 132 pounds of power

Powerlifter Jen Thompson is mini, but she’s also mighty. This legendary powerlifter shares how she’s still pushing her limits into her 50s and beyond.

THINGS TO…
…DO 🏋️‍♀️

This full-body squat rack workout

Want to hit your entire body without moving all over the gym? We’ve got you covered. This one-stop-shop workout covers just about every muscle group you can think of, allowing you to crush your workout without needing a bunch of different machines.

…KNOW 🫀

How to lower your resting heart rate

Your resting heart rate can reveal a lot about your health and is a pretty darn good predictor of longevity. Exercise can help keep it lower, but you also might want to consider adding this to your routine.

…EAT 🍫

High-protein hot chocolate

Winter is the perfect time to warm up with a cup of cocoa, but pre-made mixes are often loaded with sugar and don't offer much nutritional value. This recipe, however, brings 40g of protein to the table, so you can enjoy your hot chocolate and hit those winter arc goals.

FITNESS FUN
  • Dad Joke of the Week

    • Q — Why did the couple stop going to the gym?

    • A — It wasn’t working out.

  • When eating enough protein starts to get really, really boring 

  • The constant battle between my love of treats and my desire to be shredded

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!