Edition #99 | A high-protein lemon loaf, no-equipment leg day + 14 ways to switch up your squats

Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shoutout to the new readers this week! We now have 120,667 readers.

In today’s edition:

• 14 ways to switch up your squats

• A no machine, no gym, no equipment leg day workout you can do anywhere

• This high-protein Greek yogurt lemon loaf is perfect for spring gains

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

Let’s dive in 💥

IN THE NEWS 

• Mike Israetel breaks into the world of RTD beverages with Genius Shot

• Ghost Fish Oil to be included in new Ghost Basics series

• This new protein bar packs in 40 grams of protein

• 2024 Arnold Classic Physique champ Wesley Vissers to take year-long break

WEEKLY WORKOUT

No machine, no gym, no equipment leg day workout

Whether you’re a workout beginner or you’ve been training for years, this calisthenics leg day workout is going to kick your glutes. With no machines, equipment, or gym required, all you need is a spot on the floor to get sweaty.

Check out the workout here.

THINGS TO…

…DO 🧘‍♀️

These 5 exercises to fix all your problems

Okay, so they’re not going to fix all your problems, but as far as those aches, pains, and stiff spots throughout your body? They’re definitely going to help take care of those.

FEEL BETTER, FAST

…KNOW 🏋️‍♀️

14 ways to switch up your squats

Trade out your basic barbell back squat for one of these variations to help spice up your lower body routine.

SQUAT SWAP

…EAT 🍋

Greek yogurt lemon loaf

Spring is just around the corner, and this high-protein Greek yogurt lemon loaf is the perfect way to add a little flavor (and a lot of protein) to your post-workout snack rotation.

FEELING ZESTY

BRAIN GAINS

Exercise can help prevent against brain disease

There are a million reasons why you should exercise, but if you need one more, here you go: early research suggests exercise can help prevent against brain diseases like dementia, anxiety, and depression. The coolest part? You only need a little bit of movement to make a difference.

READ MORE…

FITNESS FACTS

• Fitness Fact of the Week — A 12-year study found adults ages 50+ with low grip strength had a 45% higher risk of death. If that’s not a good reason to work on your deadlifts and pull-ups, we don’t know what is!

GYM LAUGHS

• When someone wants to see me at 8pm on a weekday

• MFW I’m trying to lift heavy without forming wrinkles 

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!