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BODYWEIGHT
WORKOUTS
THAT WILL
KICK YOUR ASS
INTRODUCTION
Doing a workout that kicks your ass is not
GOOD in an on itself.

When I say “kick your ass” I mean it in a

good way.

Follow the minimalistic diet for 7 days while

doing these workouts, and you will be hard-
pressed to not see impressive results for
such a short time.

If you do these two consistently over a

longer period of time, your body WILL
transform 100%.

The idea is to get you moving towards your

desired body by first SEEING some results.

This will motivate you like nothing else.

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 GET STARTED

NOW
YOU WON'T REGRET IT

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THE DIET FOR 7 DAYS
This diet is savage and simple.

You eat twice a day. Not three times.

You will FAST for 18 hours every day during

this week. This will free up your time in ways
you cannot imagine.

During the fasting hours you can only drink

things with no calories. Black coffee, tea,
water, sparkling water with drops of real
lemon juice.

If you’re very fat and you want to challenge

yourself more AND get better results, eat
ONCE a day (this is known as the Warrior
Diet).

FACT: Your body fat will “melt” faster the

fatter you are.

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If you’re skinny, eat more times per day. You
need to build muscle even more. Once
you’ve done that, you can get leaner.

For most people, having two BIG meals per

day is an excellent choice though.

What can you eat?

MEAT, EGGS, BACON

This is the foundation.

Aside from that, you can have vegetables

and a little bit of white rice.

ONIONS are highly recommended. Eat lots

of onions. They are good for your
testosterone levels. Just eat more onions.

You must eat BIG.

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We will not go into the calories thing.

EXAMPLE MEAL:

1 BIG STEAK
6-10 EGGS (whole)
Some Broccoli or other vegetable
Half of your plate can be white rice.

Drink water or soda with zero calories.

Cook with butter, beef tallow, olive oil.

COMPLETELY AVOID: all processed

vegetable oils, pasta, pastries, etc.

The rest of the day you can have black

coffee, or tea, and you will need to drink lots
of water (sparkling water is fantastic, add
drops of real lemon juice for an extra kick).

But no sugar of any kind.

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If you feel light-headed during the fasting
hours, it does not mean you’re hungry.

It probably means you need electrolytes.

Have a zero-calorie electrolyte drink. Or you

can buy some electrolyte tablets (Amazon).

You will be training 4 times per week.

Right after the workout you can have an

apple (if you must have something sweet) or
even a good protein shake (whey isolate is
good, some have 50 grams of protein per
serving).

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HOW
TO
TRAIN
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Since this is bodyweight, there is no real
need for a “proper” warmup.

You will train four times per week.

Do workout #1, then #2. And repeat.

Take 2 days off, in-between if you can.

Consistency is what will bring the results.

Take your time to do the exercises, don’t

rush. Do the movement with proper form and
a slow cadence.

Finish one exercise and move on to the next

one.

Rest at the end of a round for 60-90

seconds.

Do 3-5 rounds. This depends on your

physical state.

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If you can’t do the amount of repetitions in
the workouts, then work your way up to that.

Good form is what’s important.

AMRAP means As Many Repetitions As

Possible.

All the exercises

have links to
videos.

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Facepulls: You can either use bands if you
have them, or you can use the setup that's
recommended in the Inverted Rows videos.
For the facepulls, you can use two
bedsheets instead of just one.

The exercise looks like this (click link).

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WORKOUT 1
(THIS IS ONE ROUND)

1. Pushups x6-10 reps

2. Chinups x6-10
3. Diamond Pushups x8-12
4. Facepulls x10-15
5. Glute Bridges x25
6. Clams x15 (per side)
7. Bulgarian Split Squats x8-12 per leg
8. Burpees (as many as you can for 40
seconds)

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WORKOUT 2
(THIS IS ONE ROUND)

1. Chinups x6-10
2. Decline Pushups x8-12
3. Inverted Rows x8-12
4. Reverse Lunges x10-15 (per leg)
5. Forward Lunges (x10-15 (per leg)
6. Chad Waterbury’s Glute Workout
7. Single Leg Calf Raises (AMRAP)
8. RKC Plank (hold for 30-60 seconds)
9. Jumping Lunges x20-30

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If you follow this program for one week, you
will see changes in your body.

This will further motivate you to achieve even

more.

Got any questions?

Ask me here.

Now go and KILL IT!

Matias

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