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Edition #9 | Get Inspired by This Team USA Olympic Hopeful

Plus: the most viewed core workout on the internet, benefits of supersets, and more.

June 27, 2023

Good morning and welcome to The Weekly Rep, the official newsletter of fitness.

In today’s edition:

  • Our biggest giveaway yet! Check out the details below 🔥

  • Can you increase your metabolism? Jeff Nippard has the answer

  • The benefits of performing supersets — the research is clear

  • What is the most viewed ab workout on the internet? Find out!

  • A free functional training program from the team at BPN

Let’s dive in 💥 

FLEX YOUR BRAIN

About how much of the body is made up of muscle mass on average?

a. 30%

b. 40%

c. 50%

d. 60%

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

Last week’s answer — 8 (we emailed the winners 😎)

IN THE NEWS
WEEKLY WORKOUTS

The Most Viewed Core Workout On YouTube

This week, we sought to find the most viewed core workout on the internet. And let us tell you, we were blown away to find Chloe Ting’s Get Abs in 2 Weeks video has over 500 million views! We gave it a try and think you should too (we definitely felt the burn).

Davis Diley’s Favorite Lower Body Exercises

Don’t skip leg day, people! With so much information out there these days on building optimal lower body workouts, plenty of it being free, there’s no excuse for continuing to skip leg day.

Davis Diley, an online coach and former pro strongman, knows what he’s talking about and publishes some of the most engaging videos we’ve come across. Don’t miss this one and be sure to try out our favorite exercises he mentions:

  • Trap bar Romanian deadlift

  • Standing calf raises

  • Seated leg curl

  • Leg press

  • Pendulum squat

The Benefits of Supersets For Muscle Growth

Are you tired of spending hours at the gym without seeing the muscle growth you’re looking for? Do you feel like you’re stuck in a plateau and can’t seem to break through to the next level? If so, it’s time to shake up your workouts with supersets.

Supersets are a powerful and effective way to unlock muscle growth and challenge your muscles in ways they aren’t used to. By combining two exercises back-to-back with minimal rest, you can increase your muscle activation, boost your metabolism, and ultimately achieve the gains you’ve been striving for.

Take your training to the next level using supersets!

PROFILE

Get Inspired By Team USA Olympic Hopeful Riley Compton

Throughout almost a decade of freelance writing, our Editor-in-Chief has done a lot of interviews. Most of them are fun, decently informative, and give her enough to write about. But rarely do they give her goosebumps and thoroughly inspire the way that 1st Lt. and Team USA bobsledder Riley Compton’s did.

Compton, a former softball player at George Washington University, is a 1st Lieutenant in the United States Marine Corps and a women’s bobsled Olympic hopeful for the 2026 games in Milan.

If you’re like us, you might be wondering how those three pieces fit together.

As the daughter of a professional baseball player, Compton was always drawn to athletics. “I’ve played softball literally since I could walk,” Compton said of her upbringing. Once she was older, Compton accepted a scholarship to George Washington University, where she played softball for all four years. Her choice in university also later led to both her military and bobsled connections.

THINGS TO…
…DO 🏋️

Increase Your Metabolism

Well, you’re probably wondering how, right? One of our favorite fitness experts, Jeff Nippard, breaks down several potential strategies for “boosting metabolism” in the video below and backs his analysis with science-based research.

…TRY ☀️

15 Summer Essentials We’re Loving

There’s so much to love about summer: the warm weather. The outdoor activities. The way our muscles look so much more defined with a little tan (it’s mostly that last one for us).

But there’s also so much not to love: workouts on 100-degree-days that leave us feeling wiped. Sweat dripping into our eyes while we’re trying to exercise. A nice sunburn after that run that went a little longer than expected. Yeah, summer’s great – sometimes. And that’s why we rely on these products…

…MAKE 🧑‍🍳

Garlic Butter Cashew Chicken

Is this the healthiest recipe in the world? Probably not. But we couldn’t wait any longer to highlight a meal from one of the best cooks we know of. Tieghan Gerard (better known as Half-Baked Harvest) dishes out new recipes on the daily you definitely don’t want to miss!

…FIX 💪

Your Romanian Deadlift

Save your back from unwanted pain by learning how to perform Romanian deadlifts correctly. Lisa Lanceford, a popular fitness trainer, breaks down improper form and what you need to do in order to nail your technique in this quick video.

…USE ✌️ 

Creatine (Or Don’t)

Creatine is the most heavily researched supplement in the world and has been deemed safe to use as a dietary supplement. Its popularity has been experienced by those both inside the fitness and athletic world as well as the normal everyday individual. This begs the question — is creatine a supplement you should consider using?

LAUGHS FOR LIFTERS

  • Dad Joke of the Week

    • Q — Did you hear about the bodybuilding priests?

    • A — They’ve got great muscle mass

  • How you think you look when running vs. how you really look

  • Didn’t get enough of the comedians from last week? Check out this compilation of diet and exercise jokes from some of the world’s top comics

REVIEW OF THE WEEK

Black Rifle Coffee Company has blown up over the last few years, and it’s clear to see why. Their coffee is delicious, the branding is unique, and their mission to employ 10,000 Veterans is honorable. Plus, they give back with every purchase.

We ordered a case of their ready-to-drink coffee after one of the members of our team continued to rave about how good it was. When it arrived, our team gave the coffee a try, and we were blown away. Most of us drink coffee daily and Black Rifle’s is one we all agreed we’d be happy drinking often.

Now for the verdict. We have to hand out another 10/10. Their coffee is hands down some of the best we’ve ever had and definitely the best ready-to-drink coffee any of us have tried.

If you haven’t given their coffee a try yet or are looking to switch up the type you drink regularly, we highly recommend Black Rifle. Go check out their best sellers!

BAND OF THE MONTH

Upgrade your workout playlist with June’s band of the month, Lakeview.

We had the opportunity to catch up with the band and ask them a few questions including, “how’d you get your start?”

Check out the article here!

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JUNE GIVEAWAY

Welcome to the biggest giveaway we’ve ever launched! We partnered with some amazing brands to give away prize packages to 2 lucky people.

With over $1,200 in prizes and a cold plunge at stake, this is a giveaway you don’t want to miss. Registration closes this Sunday, July 2 at midnight 🔥