Edition #1 | The Future of Fitness is Female

Plus: the benefits behind bodyweight training, a 2-day full body workout split, and more.

May 02, 2023

This is HISTORY in the making! The first ever edition of The Weekly Rep and we’re so glad you’re here. We’ve got you from on here on out with the latest fitness news, health hacks, and all things wellness. 💪

In today’s edition:

  • Big news in the supplement world

  • Jeff Cavaliere breaks down the best workout split for you

  • Fix your bench press in 5 easy steps

  • Catching up with fitness queen Ainsley Rodriguez

  • Check out our first giveaway — you’re already entered!

Let’s dive in.

FLEX YOUR BRAIN

A great workout can make you feel great physically and mentally, in part because of what “feel good” hormones that get released by your nervous system?

a. Endorphins

b. Adrenaline

c. Melatonin

d. Cortisol

Every week, we’ll pick three people at random who reply with the correct answer to receive a free 1-month Lift Box subscription!

IN THE NEWS
WEEKLY WORKOUTS

No gym membership? Overwhelmed by the wealth of equipment and machines at your disposal? Traveling and out of your routine? We’ve got you covered.

No Gym, No Problem

  • Follow along with Chris Heria, founder of THENX, through his 20-Minute Core Workout that’ll get you the summer 6-pack you’ve been dying for.

  • At-Home Workouts have never been easier with these tips!

For The Gym Warriors

  • Looking to maximize your routine for muscle growth? Try this.

  • Watch Jeremy Ethier break down his 2-day full body workout split for maximum performance and gains:

    • Workout A 

      • Barbell bench press — 4 sets of 6-10 reps

      • Barbell back squat — 4 sets of 6-10 reps

      • Pull-ups — 4 sets of 6-10 reps

      • Lying hamstring dumbbell curls — 3 sets of 10-15 reps

      • Standing overhead press — 3 sets of 6-10 reps

      • Face pulls — 3 sets of 10-15 reps

      • Drag curls — 3 sets of 8-10 reps

    • Workout B

      • Barbell deadlift — 4 sets of 6-10 reps

      • Incline dumbbell press — 4 sets of 6-12 reps

      • Bulgarian split squat — 4 sets of 6-10 reps

      • Chest supported row — 3 sets of 6-12 reps

      • Dumbbell lateral raises — 3 sets of 10-15 reps

      • Incline dumbbell kickbacks — 3 sets of 10-15 reps

      • High-to-low chest cable flyes — 3 sets of 8-10 reps

PROFILE

The Future of Fitness is Female — And Ainsley Rodriguez is Leading the Way

For as long as I can remember, the fitness industry has been predominantly geared toward men. Magazine covers featured greased-up guys with bulging biceps; supplements and protein powders were formulated to help boost testosterone and get jacked; and a woman in the weight room at your local gym was a rare sight.

But today, things are looking a little different.

The weight room is filled with just as many women as men; supplement aisles feature far more options than just one sad tub of pink whey; and there’s no shortage of positive female role models teaching, sharing, and coaching other women on how to get into fitness – one of those positive forces being Ainsley Rodriguez.

With over 2.2 million followers, Ainsley has amassed quite a following by sharing her nutrition, fitness, and lifestyle advice on social media. She’s also used her platform to help launch 321Glo, a line of collagen-infused protein snacks designed specifically for women. But her journey to becoming a business owner and trusted trainer didn’t always come easily.

We caught up with the social media personality to talk about fitness, mental health, and her growing business.

THINGS TO…
…DO 🏋️

A Workout Split for Maximum Muscle Gains

What’s the best way to break up your lifts throughout the week? Physical therapist and strength coach Jeff Cavaliere breaks down 6 options.

…LEARN 💡

The Benefits Behind Bodyweight Training

Looking to build strength without picking up a pair of dumbbells? Wanting to put on muscle from the comfort of your home? Can bodyweight training actually be an effective workout method?

…MAKE 🧑‍🍳

5 Easy Air-Fried Chicken Recipes

Change up your meal prep this week with these easy to throw together chicken recipes. Don’t have an air fryer? You’re missing out!

…TRY 🏃

This Easy Running Warm Up

If you’re guilty (like many of us) of doing a quick 15-second quad stretch and jumping right into a run, then you might want to try this simple three movement routine to loosen up and feel better on your run.

…FIX 💪

Your Bench Press

The bench press might be the most popular lift for gym-goers, but there are still mistakes made all the time. Follow these 5 steps to improve your bench press and make it one of your favorite lifts!

…EAT 🥣

These 3 Superfoods

Getting your essential nutrients has never been more important. Incorporating nutrient-dense superfoods into your diet helps reduce your risk of chronic diseases and boosts your overall health. Inexpensive? Maybe not. Worth it? We say yes.

LAUGHS FOR LIFTERS

  • Dad Joke of the Week

    • Q — Why isn’t the personal trainer paying for rent?

    • A — He’s squatting

  • Don’t get caught staring at the gym like our man Stevie! Watch his reaction as he’s caught red-handed.

  • Have you ever heard of hot girl summer? Well…let us introduce you to Evan Slaughter’s thicc boy summer training program.

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REVIEW OF THE WEEK

A few weeks ago, our team tested out C4’s carbonated energy drink, C4 Smart Energy. Shoutout to Diana, their Chief Fun Officer (seriously!), for sending our team some cases to try.

With energy drinks from Ghost, Ryse, and other big names in the space lining our office fridge, we know when we try a great product. C4 knocked it out of the park with this 0 calorie, 0 sugar drink. It’s refreshing, tastes amazing, and is sure to give you the boost you’re looking for. Our team gave it a 9/10.

Don’t believe us? Try it for yourself! 

MAY GIVEAWAY

Each month, our team will be giving away free fitness gear, apparel, and more. As long as you’re an active email subscriber (read 1 or more of our weekly newsletters a month), you’ll automatically be entered into the giveaway!

This month, we’re giving a free 12-month Lift Box subscription to one of our newsletter subscribers! The first newsletter of every month you receive will feature our giveaway for that month. Stay tuned for some crazy prizes. 🔥