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Table of Contents!
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Welcome To Bodyweight Nine! 3!
How To Use Bodyweight Nine?! 11!
Why Is It Called Nine?! 13!
The 3 Simple Steps To Dropping Body Fat Quickly !16!
*How To Paleo Carb Cycle: ! 17!
Why Bodyweight?! 24!
1. Less Likelihood of Injury! 24!
2. Whole Body Movements! 25!
3. Able To Do Them At Maximum Speed! 26!
4. You Can Do Them Anywhere! 26!
5. Bodyweight Exercises Are Empowering! 28!
Structure of the Program ! 30!
Week 1: Rebellion! 31!
Week 2: Gladiator! 34!
Week 3: Beastmode! 37!
Week 4: Adrenaline Assassin! 40!
BW9 FAQ's ! 44
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Welcome To Bodyweight Nine!
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Life gets busy sometimes. !
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A few months ago, it got really busy for me. I was working
a full time job, building my website, AShotofAdrenaline.net,
trying to spend quality time with my family and creating
one of the biggest products I have ever put togetherthe
Bodyweight Bundle. !
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Normally, I dont have a problem working out. !
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Ive spent years and years developing the habit of exer-
cise, learning how my body responds to certain types of
exercises and even learning to love it. !
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However, there is something that creeps up on people and
destroys their good habits of exercising. !
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Its what happened to me during this extremely busy time. !
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Its called the Later Syndrome. !
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The Later Syndrome is something we all deal with and
must be snuffed out. !
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Im sure you have been in this situation before. You are
working on a project or have lots of errands to do. You say
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to yourself, I know I need to workout but Ill do it later.
Maybe you dont even say this consciously. Its more of a
feeling. You have a checklist of things to do and you
instinctly push exercise down on the list. !
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Youll get to it later after you get the other things done on
your list. !
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Thats exactly what I did. Day in and day out.!
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My morning would start at 5 a.m. when I had to get blog
posts out and emails answered for my website before 7:30
a.m. Then I quickly get change, eat breakfast and make
the 30 minute drive to put in a solid 9-5 at my day job.
When I got home, I spent time with my family and used my
last ounces of energy on the Bodyweight Bundle before
crashing late into bed to do it all over again. !
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I knew I had to workout. Heck, I was leading a fitness
website for crying out loud. !
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Yet, I let the Later Syndrome get the best of me. !
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The Shock & Wake Up Call!
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For the past several months, I was having digestive prob-
lems. I would eat healthy food: organic meats, eggs, veg-
gies, complex carbs, fats, etc. Yet, I was going to the bath-
room 5-10 times a day. !

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It was aggravating because it felt like I was throwing
money down the toilet. !
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After tweaking my diet endlessly, I finally decided to see
my naturopathic doctor. He is a specialist when it comes to
sports nutrition so I knew hed be able to help. !
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The first thing that we did was a BIA or Bio Impedence
Analysis. This is a test that measure body fat, lean muscle
mass, and many other indicators of health. !
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When I got the results of the test, I was aghast. !
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I was upset and embarrassed. !
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The number next to body fat said 23%!!
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What! !
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How could my body fat be 23%. Its NEVER been that
high!!
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I asked the doctor and he confirmed that the sheet was
right. !
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Ughhh it was like getting socked in the stomach. !
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I felt sick. !

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How could the leader of a fitness website have a body fat
percentage of 23%?!
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In reality, I knew what happened. !
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My workouts had been taken over by work and I wasnt fo-
cusing on the right types of foods. Sure, I was eating
healthy. But eating healthy isnt enough. The how of eat-
ing is just as important as the what. Plus I would soon
learn that my what foods were causing intenstional
havoc on my body.!
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This was the wake up call that I needed. !
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Have you ever felt this way? Life is just passing by and
then it delivers something that jolts you. It wakes you up
and screams, Hey! You are not living according to your
values! Time to do something about it!!
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A Time For Action!
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While driving home from the doctors appointment my
mind was filled with strategies to drop the body fat. !
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Maybe I should fast for a week straight that will drop my
body fat. Nah, then Ill lose muscle mass as well. I dont
want to do that. !
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Maybe I should drop all of my projects and just workout all
day every day. Well, thats not practical either. I was in the
busiest season of my life and knew I had several more
weeks ahead of me. !
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After thinking about the principles of fat loss, I decided to
create a system of proper eating and proper exercising in
order to drop body fat quickly. !
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Bodyweight Nine is that system. After a month of following
this program, I went back into the doctors office to see
how I was doing. !
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The results were amazing. !
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You can see a picture here !

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RESULTS - Check out my results for yourself. !
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In a nutshell, my body fat had dropped by 4% and my lean
muscle mass had increased by 3%. My overall weight had
dropped by 4 pounds but it wasnt water weight and it
wasnt muscle mass it was PURE FAT. The great thing
about the BIA test is that it is so detailed. !
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It showed my water intake actually increasing which is a
good thing. It also shows my overal metabolism had in-
creased. There were also many other changes that were
extremely positive. My doctor was happy and I was stoked
to see my results continue as I progressed into a second
month. !
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It seemed as if I had stumbled upon a system that pro-
duced unsurpassed results without devoting a ton of time. !
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This was so important to me because I still had a lot of
projects on my plate. !
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Sometimes, our biggest failures occur when we feel like
there is a big shift that needs to be made. We are already
entrenched in the daily routine of life and adding another
large item to our plate seems too daunting and over-
whelming. !
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If you are busy, stressed, or just feel overwhelmed about
how to start exercising again then Bodyweight Nine is the
program for you.!

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Bodyweight Nine is simple. Bodyweight Nine doesnt re-
quire a lot of time. And Bodyweight Nine does produce re-
sults. !
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It will help you drop body fat quickly If you follow it. !
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Are you ready to make one of the biggest changes in your
life?!
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How To Use Bodyweight Nine?!
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There are times in our life when we can devote more time
to working out. Maybe you are a teacher and have sum-
mers off. You can spend an hour a day working out. Or
maybe you are a housewife and like to workout while your
baby is sleeping. !
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This system is not for those times. It is for those that are
busy or traveling and dont have much time. !
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The Nine in Bodyweight Nine stands for nine minutes. !
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Everyone has nine minutes for a workout. !
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You could even do this before you jumped in the shower in
the morning. !
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One of the reasons I like this program so much is that it
can be used as a starter program. When we are away
from working out for awhile its hard to jump back in. Thirty
minute workouts can seem like climbing Mount Everest. !
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Nine minute workouts on the other hand dont require
much time investment. Dont mistake this with the work-
outs being easy. They are super challenging which is why
they are so effective. !
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Your first goal is to read through this manual. Dont skip
this part. Spending time upfront to read and understand
the program will minimize confusion and increase effec-
tiveness and results later.!
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Spend an hour and go through everything. Go through the
principles of Bodyweight Nine. !
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The workouts are all follow-along. Youll see me panting
and working hard. This should hopefully motivate you to
work hard too. Heck, its only nine minutes. You can do
anything for nine minutes. The best thing too is that you
will see yourself getting stronger as the workouts
progress. !
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If you have a smart phone I recommend downloading the
workouts. Again, these workouts are perfect for travel so
youll never miss a workout or have an excuse why you
cant work out. !
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So without further ado, I welcome you to the program.
Remember, to push yourself with each workout and give it
your all. !
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Why Is It Called Nine?!
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There is an elephant in the room and I will address it face
on. !
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You may be thinking, Common Todd. Nine minutes a day
isnt enough time to make any serious changes? Who are
you trying to fool?!
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Dropping body fat is really about two important factors: nu-
trition and metabolism. !
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Ever heard the saying, You are what you eat? Up until
about 7 months ago, I would have agreed whole heartedly.
Eat crap = look like crap and feel like crap. Eat super
healthy foods = look super good and feel super good. In
most cases this is true but not all. !
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Personal experience tends to be a good teacher. I already
shared earlier in this book that I was having major stom-
ach issues. I felt like I was knocking my head against a
wall and I know my wife did too. She would cook and 30
minutes I was in the bathroom complaining that I could no
longer eat whatever food I thought was the trigger. !
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Mind you, we dont eat fast food even on cheat days and I
am very stubborn about the amount and type of sugar that
is allowed into our house. My conviction used to cause a
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lot of fights when my wife and I were first married and so
there has been some bending. !
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We eat organic grass fed meats and vegetables straight
from the garden. How could I be having so many prob-
lems?!
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The symptoms just seemed too random and unpatterened.
I came around and thus the allergy test was taken. It
wasnt just one thing that I was highly allergic too it was 5
different things that I was currently eating on a regular ba-
sis. Foods that I tell other people to eat and are perfectly
healthy (eggs, almonds, cranberries etc) but I realized that
I should not be eating in any form. You know the end of
the story. !
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Changing my diet and adding short intense workouts al-
lowed me to gain muscle and drop body fat. I have only
continued to gain mass and lose fat since then. !
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So has it been worth it? Heck yeah! My only regret is wish-
ing I had known sooner. !
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The take away: Know Thy Body.!
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One of the most significant ways you can gain success in
losing body fat is by observing and listening to your body
in relationship to your food consumption. Im not talking
about the midnight run to Taco Bell because you have to

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have a bean burrito either. Im referring to feeling tired or
low energy and realizing your body is needing some extra
iron so you choose to have a protein shake instead of
vegetables for a snack. !
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Some of you already do know but choose to ignore the
messages. I have had countless conversations with
friends, family or followers who readily admit that drinking
milk hurts their stomach or greasy foods give them heart-
burn. But guess what? They still eat it.!
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This is PURE MADNESS. Until you can put your well be-
ing and health over the gratification of food you WILL AL-
WAYS struggle with your weight. !
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Let me say that again, you will always struggle with your
weight until you can care more about your well being then
your tastbuds. !
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When you eat foods that knowingly cause physical dis-
comfort you should be warned. Our bodies have a way to
repair themselves but over time the body begins to lose
that ability when its constantly over worked and over run
with toxins. Physical discomfort is a red flag. Its your bod-
ies way of telling you that what you just ate was something
it can not digest. Unfortunately, its not just a tummy ache
that you are experiencing either. When you eat the wrong
thing for your body you are clogging up your liver, slowing

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down your metabolism and causing your immune system
to be compromised. !
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The 3 Simple Steps To Dropping Body Fat Quickly !
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1. Eat Paleo!
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Eat 100% paleo. Paleo is the diet plan that we were meant
to follow. There are in-depth articles on how to eat paleo,
but I'm going to simplify it for you as much as possible.!
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*Eat Only These Foods: Meat (chicken, fish, beef, pork),
eggs (I can't eat these because I'm allergic), vegetables
(think 'colors of the rainbow'), healthy fats (nuts in limited
amounts, avocado, coconut butter, almond butter, olives,
oils), and fruit (in limited amounts).!
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You can eat as much of these foods as you want. Re-
member though that these are the ONLY foods you can
eat.!
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2. Cycle Your High Calorie/High Sugar Foods!
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I call this principle "Paleo Carb Cycling. Carb cycling is a
technique that bodybuilders and fitness models use before
a photo-shoot. It helps them drop body fat quickly. You can
apply this same strategy to your fat loss plan!!
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*How To Paleo Carb Cycle: !
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For three days, eat only meat, eggs, veggies and healthy
fats (no nuts, though). On the fourth day, eat the same
things as the previous days, but more fruit, sweet pota-
toes, yams and high-calorie foods like nuts. In order to
make it manageable, follow this strategy:!
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Monday (low carb day): Eat only meat, veggies and
healthy fats!
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Tuesday (low carb day): Eat only meat, veggies and
healthy fats!
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Wednesday (low carb day): Eat only meat, veggies and
healthy fats!
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Thursday (high carb day): Eat only meat, veggies and
healthy fats PLUS fruit, nuts, sweet potatoes and yams!
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Friday (low carb day): Eat only meat, veggies and healthy
fats!
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Saturday (low carb day): Eat only meat, veggies and
healthy fats!
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Sunday (high carb day): Eat only meat, veggies and
healthy fats PLUS fruit, nuts, sweet potatoes and yams!
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3 Easy Life Changing Rules to help you lose weight!
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Since I harp on nutrtion all the time, Im not going to go
into too much discussion about what to eat and what not
to eat. Instead, I will leave with these 3 easy life changing
rules that I guarentee will help you lose fat. !
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Now, lets talk a little about metabolism. !
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Metabolism is the rate at which you burn calories. When
you have a high metabolism youll burn body fat at a faster
rate. When you have a low metabolism youll burn body fat
at a lower rate. !
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One of the biggest fallacies in the fitness world is that you
need to spend a long time working out in order to lose
body fat. !
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Workouts can be short and effective. You can also run for
an hour and not see any results. Length does not deter-
mine effectiveness. !
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Heres Why:!
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RESEARCH 1 !
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According to Lashaun Dale, Senior National Group Fitness
Creative Manager at Equinox, short workouts are effective
if they are dense and full of high intensity exercises. When

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both these factors are involved there is no wasted mo-
ments. Each minute spent working out is challenging and
significant and effective.!
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The American College of Sports Medicine did a study
analzying the pros of high intensity interval workouts done
with only bodyweight. The researches compiled twelve ex-
ercises to be completed in only seven minutes. The result?
They saw an increase in health benefits in the shorter
workout than in the longer traditional workout programs.!
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RESEARCH 2!
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Why are shorter workouts effective?!
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Shorter workouts cause a substantial more amount of en-
ergy to be expended much more quickly. Often shorter
workouts require you to perform at a level 8 or 9 exertion
scale leaving you out of breath but also mentally pushing
you to hang in there because of the short time frame. !
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Researchers have found that people who practice HIIT
(high intensity interval training) style workouts are more
apt to burn fat and unwanted weight. How is this so? HIIT
workouts are so intense that they can burn a large amount
of calories in a short amount of time. !
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RESEARCH 3!
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Are you becoming a believer? Read what Dr. Mercola and
leader researcher Kyle Sevits had to say.!
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After a presentation of Integrative Biology of Exercise in
Colorado, reports proved that high intensity interval train-
ing burned more calories in less time. In fact, the re-
searched showed that a bare 2.5 minutes divided into five
30 second sprint intervals at maximum exertion followed
by 4 minutes of casual pedaling can burn as much as 220
calories. Woah!!
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Whats even better? Lead researcher, Kyle Sevits said that
almost all of those calories were burned during the 2.5
minutes of high intensity sprints and only a very few during
the rest period. !
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The benefits dont end with fat loss and higher performing
metabolisms. Dr. Mercola also states that shorter intense
workouts produced greater health benefits overall than
conventional aerobic training, such as increasing insulin
sensitivity and glucose tolerance both of which are criti-
cal components of optimal health. !
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Last Spring, Dr. Mecola reported on a study that found do-
ing just 3 minutes of high-intensity exercise per week for a
month, could lead to a 24 percent enhancement in insulin
sensitivity.!
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Also found, was its ability to naturally increase your bodys
production of human growth hormone (HGH), also known
as "the fitness hormone." In a nutshell, HGH promotes
muscle growth and effectively burns excessive fat.!
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As you see, length of the workout isnt as important as in-
tensity of the workout when it comes to dropping body fat. !
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When you workout very intesnsely for short periods of time
your metabolism increases. Remember, this is the magic
button for dropping body fat. !
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Thats why Bodyweight Nine works so well. !
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As long as you are bringing maximum intensity with each
workout and exercise your metabolism will increase both
during and after the workouts. Youll be a fat burning ma-
chine. !
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Gettin excited yet?!
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I know I am. :)!
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So Why Nine Minutes Specifically?!
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Why not eight minutes or 10 minutes?!
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Why nine minutes?!
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The workouts need to be short and intense. Anyone can
get through intense workouts that are still just a single digit
long.!
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I used to have a personal trainer/instructor that would lead
us through classes. She would make the workouts hard,
but we would only do the actual exercise for one minute.
She used to say, "C'mon, you can do just about anything
for a minute. Its only sixty seconds!"!
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I think of nine minutes as the same idea. Since the key to
dropping body fat is intensity, not duration, nine minutes is
the perfect length to maintain the motivation to push
through.!
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Intense 9 Minute Workouts Will Help You Burn More Fat
During & After The Workout:!
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- The Journal of Obesity published a literature review in
2011 that showed that women who performed short high-
intensity interval training burned 36% more fat than
women who exercised at a constant rate.!
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- Short, intense workouts like sprinting caused a recorded
increase in growth hormone (necessary for burning fat) of
530% after just thirty seconds of sprinting, according to a
British study.!
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- Australian fitness researchers put eighteen women on a
short, high-intensity interval plan, and they lost an average
of five and a half pounds over fifteen weeks, without diet-
ing. A similar group performed forty minutes of moderate
cardio three times per week and actually gained a pound
of fat over the same period.!
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Wow! Its clear that short, intense workouts are FAR supe-
rior to long, boring cardio.

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Why Bodyweight?!
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Alright, so weve covered why its nine?!
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Why is this workout bodyweight based? !
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Arent weights effective? !
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Weights are effective for building muscle. However, there
are some very distinct advantages that bodyweight exer-
cises have over weight lifting as it pertains to fat loss. !
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1. Less Likelihood of Injury!
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When you are lifting weights there is a greater chance of
injury. In order to progress with weights, you have to grab
heavier and heavier weights. At some point, the weight
might be too heavy for you and you could injure yourself. !
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Thats exactly what happened to me several years ago. I
joined a local YMCA and was mesmerized by the dudes
that were huge. I saw that they lifted heavy weights so I
continued to push myself with more weight. !
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At some point, my left shoulder began to nag me. The
smart thing to do would have been to listen to it and back
off. !

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Yet, I had a goal so I pressed on. !
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Guess what happened? I got injured. !
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While doing a bench press one time at the gym, I put the
bar back on the rack and realized that I couldnt lift my left
arm. It hurt horribly. !
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It took a few months for it to fully recover and I lost a lot of
progress. !
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There is a far less chance of injury when using your own
bodyweight because you cant grab too much weight. !
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And since Ill show you the proper form for each excercise
you shouldnt get injured with this program. This way your
progress in dropping body fat will continue to improve. !
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2. Whole Body Movements!
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The other important reason that this program is body-
weight based is because most of the movements are
whole body based. When you do a whole body movement
you are engaging practically all of the muscle groups in
your body. !
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This helps burn more calories and more body fat. !
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Well go into more detail later but the first two weeks of the
program youll be alternating upper and lower body exer-
cises. In the second two weeks of the program, every
movement will be whole body. !
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This will challenge your body with great intensity and youll
be kicking your fat loss efforts into high gear. !
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3. Able To Do Them At Maximum Speed!
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The third benefit is that when you are doing a bodyweight
exercise you can do it at high speed. In this program, the
higher the speed the greater the intensity. The first part of
the program youll be doing the movements at slightly less
than full speed. Yet as you get into the second phase,
each movement will be at maximum speed and the great-
est intensity. !
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When you use weights you cant do the movements at full
speed. The chance of injury is just too high. !
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4. You Can Do Them Anywhere!
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A few weeks ago my wife and I took a trip to Boston. We
toured old historical sights like the Mayflower 2 (a replica
of the ship that first sailed to the U.S.), the Plymouth plan-
tation (where the pilgrims settled) and a few other spots. !
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We were mobile and are workouts needed to be mobile
too. !
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Bodyweight based workouts can be taken anywhere. A
few years back I went to a sporting good store and saw an
interesting product. It was a plastic weight that you filled
with water. When it didnt have water in it, it could be fold-
ed up. When it did have water in it, it got heavier. The
more water you put into the weight, the heavier it got.!
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At first, I thought it was kind of cool. What a clever idea.!
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Yet, as I got more into bodyweight training I thought, That
seems kind of cumbersome. Sure it was better than trav-
eling with actual weights but still not what I would have
prefered. !
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While in Boston, my wife and I got some great bodyweight
based workouts in that we literally could have done any-
where. !
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This program is designed so that excerising anywhere is
possible. Whether you live in a small apartment or you just
dont want to drive to the gym, your workout can be done
in a comfortable space of your choosing.!
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5. Bodyweight Exercises Are Empowering!
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I am a cheap. Ill readily admit this to anyone that asks. I
am half Dutch and half Lithuanian which is a terrible com-
bination. The Dutch people are known for being misers.
And my grandparents on my Lithuanian side were farmers
that had very few possessions. They came here during
World War II without a pot to piss in and lived humbly after
settling in Michigan. !
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I guess this minimalist mindset has been engrained in
me and I dont care much for possessions. !
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My wife likes to tell the story about how when I was in col-
lege, living as a single guy, I gave up almost everything in
my apartment. One day I thought, I have too much stuff. I
think Ill give it away. I pulled out two pairs of underwear,
two pairs of shorts, two pairs of socks, etc. Kind of sounds
like Noah leading the animals on the arc, huh?!
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I then loaded my TV, DVD player and most everything else
in my apartment in my car. I drove to Goodwill and said,
Here you go!!
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The guy was shocked and said, Dude, does this stuff
even work?!
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Of course! It works great! I just dont want it anymore. !
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The man shrugged his shoulders and took them. !
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I felt free as a bird after that. I walked back in my empty
apartment and thought, This is the life!!
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I have since accumulated a few more things now that I am
married and have 2 children (ones on the way).!
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Thats one of the reasons I like body weight exercises so
much. To me, using your own bodyweight to achieve your
goals means freedom. Its using your body one of the
greatest creations to achieve great results. Your body is a
machine that can be toned, chisled, and strengthened
when moved, pushed, and challenged. !
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It gives you a sense of power knowing that you dont need
to rely on expensive gym memberships or weights that
clutter your house. If your married, your spouse will apre-
ciate this. !
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Your body is truly the greatest weight!!
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Structure of the Program !
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Bodyweight Nine is a 30 day program divided into 4
weeks. Each week there are five workouts that incorporate
a new principle to accelerate fat loss. There are 10 total
workouts. Week 1 & 2 are the same workouts and week 3
& 4 are the same workouts. Remember though each week
will have a different principle to focus on. !
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Monday through Friday will be workout days and Saturday
and Sunday will be your rest days. You dont need to do
any exercise on these days but feel free to take a walk or
do some light exercise such as bicycling or kayaking if you
so choose. !
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Every workout no matter what day it is is only nine minutes
long. In the videos, I will lead you through a light warm up
and cool down. This is not part of the nine minute workout
but still important because the nine minutes of exercise
will be intense. The warmup will help prevent injury. !
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As stated, every workout consists of nine exercises. You
will be doing an exercise for 45 seconds and then resting
for 15 seconds. Then beginning again with the next exer-
cise until you complete all nine exercises. !
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The exercises in the first two weeks are structured differ-
ently than the last two weeks. The exercises in weeks one
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and two are alternating upper and lower body exercises.
This will give your upper body a rest while your lower body
a workout. The workouts for week three and four are more
intense because every exercise is a full body movement.
This will supercharge your fat loss and help you see re-
sults even faster. !
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Week 1: Rebellion!
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Week 1 is the rebellion. You will be teach your body new
movements. As stated above, the exercises are alternating
lower and upper body. This week youll be doing it at a
moderate intensity level. This means that your speed will
be about 75% of your maximum capacity. This is important
because you are working into the system. Dont jump into
full 100% or you may get injured. Use this week to transi-
tion into the intensity needed for fat loss. !
!
Here are the exercises that youll be doing on each day.
Please refer to the exercise library ebook to learn the
form. Of course, you can follow-along with me in the
videos to learn the exercises too. !
!
!
!
!
!
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Monday: Workout 1!
BW Squats!
Speed Punches!
Stationary Sprints!
Alternating One Arm Holds!
Skiers!
Double Arm Swings (shoulder exercise)!
Alternating Lunges!
Reverse Floor Snow Angels!
Bear Squat!
!
!
Tuesday: Workout 2!
Jump Ropes!
Bent Over Arm Flappers (bend over so your back is par-
allel and flap your arms up and down like a bird)!
Pop Squats!
Stationary Sprints (bend your legs slightly and sprint with
your arms as fast as you can).!
Jump Tucks!
Elbow Twists Right!
Elbow Twists Left!
Knee Taps!
Push Up Hops!
!
!
!
!

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Wednesday: Workout 3!
Front & Back Claps (standing)!
Jumping Leg Crossovers (like jumping jacks but legs
cross all the way over and no arm movement)!
Stationary Jacks (Just arms move)!
Butt Kicks!
Front Arm Circles!
High Knee Skips!
Back Arm Circles!
Lunge Sprints!
Pop Squats!
!
!
Thursday: Workout 4!
Forward Backward Speed Jumps!
Speed Punches!
Sprint Shuffle (Mikeys sprint movement but feet barely
come off the ground)!
Standing Across Body Double Arm Swings (shoulder ex-
ercise!
180 Degree Squat Hops!
Front & Back Claps!
Single Leg Jump Ropes (right)!
No Leg Arm Sprints (bend your legs slightly and sprint
with your arms as fast as you can)!
Single Leg Jump Ropes (left)!
!
!
!
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Friday: Workout 5!
Right Lunge w/ Left Knee Hug!
Left Lunge with Right Knee Hug!
Bent Over Arm Flappers (bend over so your back is par-
allel and flap your arms up and down like a bird)!
Stationary Sprints!
Standing Across Body Double Arm Swings (shoulder ex-
ercise)!
Jump Tucks!
Reverse Floor Snow Angels!
Knee Taps!
Push Up Hops!
!
!
!
Week 2: Gladiator!
!
The second week of the program is more difficult. Youll be
doing the same exercises as the first week but youll be
doing them at full speed. This means that you have to give
100% to go at full capacity. Remember that intensity = fat
loss. The first week that you did these exercises you did
them at 75% capacity. Now its time to crank it up into high
gear and give it your all. !
!
!
!
!
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Monday: Workout 1!
BW Squats!
Speed Punches!
Stationary Sprints!
Alternating One Arm Holds!
Skiers!
Standing Across Body Double Arm Swings (shoulder ex-
ercise)!
Alternating Lunges!
Reverse Floor Angels!
Bear Squats!
!
!
Tuesday: Workout 2!
Jump Ropes!
Bent Over Arm Flappers (bend over so your back is par-
allel and flap your arms up and down like a bird)!
Pop Squats!
Stationary Sprints (bend your legs slightly and sprint with
your arms as fast as you can).!
Jump Tucks!
Elbow Twists Right!
Elbow Twists Left!
Knee Taps!
Push Up Hops!
!
!
!
!
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Wednesday: Workout 3!
Front & Back Claps (standing)!
Jumping Leg Cross Overs (like jumping jacks but legs
cross all the way over and no arm movement)!
Stationary Jacks (Just arms move)!
Butt Kicks!
Front Arm Circles!
High Knee Skips!
Back Arm Circles!
Lunge Sprints!
Pop Squats!
!
!
Thursday: Workout 4!
Forward Backward Speed Jumps!
Speed Punches!
Sprint Shuffle (Mikeys sprint movement but feet barely
come off the ground)!
Standing Across Body Double Arm Swings (shoulder ex-
ercise!
180 Degree Squat Hops!
Front & Back Claps!
Single Leg Jump Ropes (right)!
No Leg Arm Sprints (bend your legs slightly and sprint
with your arms as fast as you can)!
Single Leg Jump Ropes (left)!
!
!
!
Bodyweight 9 Workout System! ! 36 of 45
Friday: Workout 5!
Right Lunge w/ Left Knee Hug!
Left Lunge with Right Knee Hug!
Bent Over Arm Flappers (bend over so your back is par-
allel and flap your arms up and down like a bird)!
Stationary Sprints!
Standing Across Body Double Arm Swings (shoulder ex-
ercise)!
Jump Tucks!
Reverse Floor Snow Angels!
Knee Taps!
Push Up Hops!
!
!
Week 3: Beastmode!
!
You have made it to the third week! Rock on!!
!
This is Beastmode week because we introduce a new
principle to make this workout system even more challeng-
ing. The first two weeks were filled with exercises that
were either upper or lower body. You had the benefit of al-
ternating from upper and lower to give each body part a
rest. Now you wont have that benefit. Its game on. Every
exercise is full body. !
!
In terms of intensity level, I want you to go back down to
75% again. This means that you wont be at full speed like

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week 2. This week is about introducing more challenging
exercises. Give your body a chance to get used to them.
You still need to push yourself in order to make this week
effective but stay at about 75% of your maximum effort. !
!
Monday: Workout 1!
Speed jacks!
Burpees!
Star Squats!
Burpees w/ Push Up!
Fast Picking Fruit (Get in very low squat and pick fruit)!
Mountain Climbers!
One Leg Burpee (right)!
LumberJacks!
One Leg Burpee (left)!
!
Tuesday: Workout 2!
One Arm Burpees (right)!
Frog Squats (start with legs wide, touch feet then squat
down then stand up with arms in air. repeat.)!
One Arm Burpee (left)!
Burpee/Sprint Combo!
Flying Donkey Push Ups!
Bodyweight Chops Left (With fists clenched touch your
left toes then the sky to your right.!
Plank Jacks!
Bodyweight Chops Right!
Gracie Drill!
!
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Wednesday: Workout 3!
Wide Mountain Climbers!
Hip Dips Left!
Wide Squat Ground/Sky Touches (stand in a low squat
with feet wide. touch the ground and then the sky)!
Hip Dips Right!
Alternating Step & Touch (stand normal then step forward
and touch your toes by bending forward. step back and
do the same with your right foot)!
Burpees w/ Push Up!
Star Squats!
Half Burpees!
Speed Jacks!
!
!
Thursday: Workout 4!
Crocodile Jacks (same as jumping jacks however your
arms are staggered)!
Atomic Push Ups (same as half burpee but with push up)!
Seal Jacks!
Gorilla Hops (like bear crawl but hopping forward then
backward)!
Burpee/Sprint Combo!
Mountain Climbers!
Gracie Drill!
Burpees!
Fast Picking Fruit (Get in very low squat and pick fruit)!
!
!
Bodyweight 9 Workout System! ! 39 of 45
!
Friday: Workout 5!
Bodyweight Chops Left (With fists clenched touch your
left toes then the sky to your right!
Bodyweight Chops Right!
Frog Squats (start with legs wide, touch feet then squat
down then stand up with arms in air. repeat.)!
Plank Jacks!
Alternating Step & Touch (stand normal then step forward
and touch your toes by bending forward. step back and
do the same with your right foot)!
One Leg Burpee (right)!
One Leg Burpee (left)!
Wide Mountain Climbers!
Star Squats!
!
!
!
Week 4: Adrenaline Assassin!
!
This is the ultimate week. Its the last week of the program
and the hardest. The exercises below are the same as
week 3: Beastmode but youll be doing them at full capaci-
ty. Full capacity means 100% maximum speed for the full
45 seconds. !
!
!
!
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Monday: Workout 1!
Speed jacks!
Burpees!
Star Squats!
Burpees w/ Push Up!
Fast Picking Fruit (Get in very low squat and pick fruit)!
Mountain Climbers!
One Leg Burpee (right)!
LumberJacks!
One Arm Burpee (left)!
!
!
Tuesday: Workout 2!
One Arm Burpee (right)!
Frog Squats (start with legs wide, touch feet then squat
down then stand up with arms in air. repeat.)!
One Arm Burpee (left)!
Burpee/Sprint Combo!
Flying Donkey Push Ups!
Bodyweight Chops Left (With fists clenched touch your
left toes then the sky to your right.!
Plank Jacks!
Bodyweight Chops Right!
Gracie Drill!
!
!
!
!

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Wednesday: Workout 3!
Wide Mountain Climbers!
Hip Dips Left!
Wide Squat Ground/Sky Touches (stand in a low squat
with feet wide. touch the ground and then the sky)!
Hip Dips Right!
Alternating Step & Touch (stand normal then step forward
and touch your toes by bending forward. step back and
do the same with your right foot)!
Burpees w/ Push Up!
Star Squats!
Half Burpees!
Speed Jacks!
!
!
Thursday: Workout 4!
Crocodile Jacks (same as jumping jacks however your
arms are staggered)!
Atomic Push Ups (same as half burpee but with push up)!
Seal Jacks!
Gorilla Hops (like bear crawl but hopping forward then
backward)!
Burpee/Sprint Combo!
Mountain Climbers!
Gracie Drill!
Burpees!
Fast Picking Fruit (Get in very low squat and pick fruit)!
!
!
Bodyweight 9 Workout System! ! 42 of 45
Friday: Workout 5!
LumberJacks!
Bodyweight Chops Left (With fists clenched touch your
left toes then the sky to your right!
Frog Squats (start with legs wide, touch feet then squat
down then stand up with arms in air. repeat.)!
Plank Jacks!
Alternating Step & Touch (stand normal then step forward
and touch your toes by bending forward. step back and
do the same with your right foot)!
One Leg Burpee (right)!
One Leg Burpee (left)!
Wide Mountain Climbers!
Star Squats!
!
!

Bodyweight 9 Workout System! ! 43 of 45


BW9 FAQ's !
!
What if I get tired before the 45 seconds are up?!
!
You need to keep going. The exercises that youll be doing
need to be full capacity. Im not under the delusion that
youll be able to go at 100% for every exercise for the full
45 seconds. However, when you start to fatigue dont drop
all the way to 0% just scale back to 25% or 50%. This will
allow your muscles and cardio vascular system to recover
a bit but youll still be working out. !
!
What if an exercise is too hard?!
!
All the exercises can be modified to make them easier. If
you cant do an exercise because it is too hard I recom-
mend that you try one of the easier modifications. Re-
member, the goal of this program is fat loss. You dont
need to do the hardest exercise imaginable. The goal is
to do the exercises at maximum speed for the full 45 sec-
onds. !
!
Can I do these workouts as workout finishers?!
!
Absolutely. I love to end my workouts and sometimes start
my workouts with a Bodyweight Nine. They will help to im-
prove your conditioning too so they are perfect to add to
any workout plan. !
Bodyweight 9 Workout System! ! 44 of 45
What if I miss a day?!
!
Dont sweat it! Just jump back into the workout plan on the
next day. !
!
Can I go through the routine more than once?!
!
Yes. The workouts are only nine minutes long so you
could develop an 18 minute or even a 27 minute workout
routine by coupling your favorite Bodyweight Nine work-
outs together. Id recommend taking 4-5 minutes of rest in
between each routine however, because they are very
challenging. !
!
The exercises are too easy. How can I make them
more difficult?!
!
If the exercises seem too easy it means that you are not
pushing yourself fast enough. Your speed should be at
100% during every second of the 45 seconds. Each exer-
cise is as hard as you make it. !
!
Do I need to do a warm up & cool down?!
!
Yes, I recommend a brief 1-2 minute warm up and cool
down. During the videos that are associated with the plan I
will lead you through the warm up. This is important to
help prevent injury.

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