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Bodyweight 9 Workout System!

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! Table of Contents!

! Welcome To Bodyweight Nine!

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How To Use Bodyweight Nine?!

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Why Is It Called Nine?!

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The 3 Simple Steps To Dropping Body Fat Quickly !16! *How To Paleo Carb Cycle: ! Why Bodyweight?!

17! 24!

1. Less Likelihood of Injury!

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2. Whole Body Movements!

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3. Able To Do Them At Maximum Speed!

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4. You Can Do Them Anywhere!

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5. Bodyweight Exercises Are Empowering!

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Structure of the Program !

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Week 1: Rebellion!

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Week 2: Gladiator!

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Week 3: Beastmode!

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Week 4: Adrenaline Assassin!

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BW9 FAQ's !

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Welcome To Bodyweight Nine! ! 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 together…the Bodyweight Bundle. !

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Normally, I don’t have a problem working out. !

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I’ve spent years and years developing the habit of exercise, 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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I’m sure you have been in this situation before. You are working on a project or have lots of errands to do. You say Bodyweight 9 Workout System!

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to yourself, “I know I need to workout but I’ll do it later.” Maybe you don’t 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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You’ll get to it later after you get the other things done on your list. !

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That’s 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 problems. I would eat healthy food: organic meats, eggs, veggies, complex carbs, fats, etc. Yet, I was going to the bathroom 5-10 times a day. ! Bodyweight 9 Workout System!

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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 he’d 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%. It’s 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. ! Bodyweight 9 Workout System!

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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 wasn’t focusing on the right types of foods. Sure, I was eating healthy. But eating healthy isn’t enough. The “how” of eating 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 I’ll lose muscle mass as well. I don’t want to do that. !

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Maybe I should drop all of my projects and just workout all day every day. Well, that’s 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 doctor’s 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 wasn’t water weight and it wasn’t 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 increased. 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 produced 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 overwhelming. !

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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 doesn’t require a lot of time. And Bodyweight Nine does produce results. !

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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?! ! There are times in our life when we can devote more time to working out. Maybe you are a teacher and have summer’s 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 don’t 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 don’t require much time investment. Don’t mistake this with the workouts 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. Don’t skip this part. Spending time upfront to read and understand the program will minimize confusion and increase effectiveness 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. You’ll 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 you’ll never miss a workout or have an excuse why you can’t 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?! ! 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 isn’t 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: nutrition 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 stomach 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 don’t 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 Bodyweight 9 Workout System!

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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 problems?!

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The symptoms just seemed too random and unpatterened. I came around and thus the allergy test was taken. It wasn’t just one thing that I was highly allergic too it was 5 different things that I was currently eating on a regular basis. 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 allowed 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 wishing 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. I’m not talking about the midnight run to Taco Bell because you have to Bodyweight 9 Workout System!

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have a bean burrito either. I’m 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 heartburn. But guess what? They still eat it.!

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This is PURE MADNESS. Until you can put your well being and health over the gratification of food you WILL ALWAYS 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 discomfort you should be warned. Our bodies have a way to repair themselves but over time the body begins to lose that ability when it’s constantly over worked and over run with toxins. Physical discomfort is a red flag. Its your bodies way of telling you that what you just ate was something it can not digest. Unfortunately, it’s 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 !

! 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. Remember 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: !

! 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 potatoes, 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, I’m 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, let’s talk a little about metabolism. !

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Metabolism is the rate at which you burn calories. When you have a high metabolism you’ll burn body fat at a faster rate. When you have a low metabolism you’ll 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 determine effectiveness. !

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Here’s 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 Bodyweight 9 Workout System!

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both these factors are involved there is no wasted moments. 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 exercises 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 energy 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 training burned more calories in less time. In fact, the researched 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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What’s 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. ! ! The benefits don’t 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 critical components of optimal health. !

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Last Spring, Dr. Mecola reported on a study that found doing 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 it’s ability to naturally increase your body’s 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 isn’t as important as intensity 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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That’s 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. You’ll be a fat burning machine. !

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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 highintensity interval training burned 36% more fat than women who exercised at a constant rate.! ! - 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 dieting. 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! It’s clear that short, intense workouts are FAR superior to long, boring cardio.


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Why Bodyweight?! ! Alright, so we’ve covered why its nine?!

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Why is this workout bodyweight based? !

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Aren’t weights effective? !

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Weights are effective for building muscle. However, there are some very distinct advantages that bodyweight exercises have over weight lifting as it pertains to fat loss. !

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1. Less Likelihood of Injury!

! 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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That’s 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. ! Bodyweight 9 Workout System!

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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 couldn’t 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 can’t grab too much weight. !

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And since I’ll show you the proper form for each excercise you shouldn’t 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!

! The other important reason that this program is bodyweight 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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We’ll go into more detail later but the first two weeks of the program you’ll be alternating upper and lower body exercises. 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 you’ll be kicking your fat loss efforts into high gear. !

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3. Able To Do Them At Maximum Speed!

! 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 you’ll 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 greatest intensity. !

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When you use weights you can’t do the movements at full speed. The chance of injury is just too high. !

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4. You Can Do Them Anywhere!

! 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 plantation (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 didn’t have water in it, it could be folded 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 traveling 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 anywhere. !

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This program is designed so that excerising anywhere is possible. Whether you live in a small apartment or you just don’t 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!

! I am a cheap. I’ll readily admit this to anyone that asks. I am half Dutch and half Lithuanian which is a terrible combination. 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 don’t care much for possessions. !

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My wife likes to tell the story about how when I was in college, living as a single guy, I gave up almost everything in my apartment. One day I thought, “I have too much stuff. I think I’ll 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 don’t 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 (one’s on the way).!

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That’s one of the reasons I like body weight exercises so much. To me, using your own bodyweight to achieve your goals means freedom. It’s 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 don’t need to rely on expensive gym memberships or weights that clutter your house. If your married, your spouse will apreciate this. !

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Your body is truly the greatest weight!!

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Structure of the Program ! ! 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 don’t 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 exercise until you complete all nine exercises. !

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The exercises in the first two weeks are structured differently than the last two weeks. The exercises in weeks one Bodyweight 9 Workout System!

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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 results even faster. !

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Week 1: Rebellion!

! 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 you’ll 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. Don’t jump into full 100% or you may get injured. Use this week to transition into the intensity needed for fat loss. !

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Here are the exercises that you’ll 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!

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Tuesday: Workout 2! • Jump Ropes! • Bent Over Arm Flappers (bend over so your back is parallel 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!

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Thursday: Workout 4! • Forward Backward Speed Jumps! • Speed Punches! • Sprint Shuffle (Mikey’s sprint movement but feet barely come off the ground)! • Standing Across Body Double Arm Swings (shoulder exercise! • 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 parallel and flap your arms up and down like a bird)! • Stationary Sprints! • Standing Across Body Double Arm Swings (shoulder exercise)! • Jump Tucks! • Reverse Floor Snow Angels! • Knee Taps! • Push Up Hops!

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Week 2: Gladiator!

! The second week of the program is more difficult. You’ll be doing the same exercises as the first week but you’ll 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 it’s 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 exercise)! • Alternating Lunges! • Reverse Floor Angels! • Bear Squats!

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Tuesday: Workout 2! • Jump Ropes! • Bent Over Arm Flappers (bend over so your back is parallel 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!

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Thursday: Workout 4! • Forward Backward Speed Jumps! • Speed Punches! • Sprint Shuffle (Mikey’s sprint movement but feet barely come off the ground)! • Standing Across Body Double Arm Swings (shoulder exercise! • 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 parallel and flap your arms up and down like a bird)! • Stationary Sprints! • Standing Across Body Double Arm Swings (shoulder exercise)! • Jump Tucks! • Reverse Floor Snow Angels! • Knee Taps! • Push Up Hops!

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Week 3: Beastmode!

! You have made it to the third week! Rock on!!

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This is Beastmode week because we introduce a new principle to make this workout system even more challenging. The first two weeks were filled with exercises that were either upper or lower body. You had the benefit of alternating from upper and lower to give each body part a rest. Now you won’t have that benefit. It’s game on. Every exercise is full body. !

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In terms of intensity level, I want you to go back down to 75% again. This means that you won’t be at full speed like Bodyweight 9 Workout System!

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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. !

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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 Leg Burpee (left)!

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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!

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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)!

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! 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!

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Week 4: Adrenaline Assassin!

! This is the ultimate week. It’s the last week of the program and the hardest. The exercises below are the same as week 3: Beastmode but you’ll be doing them at full capacity. 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)!

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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!

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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)!

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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!

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BW9 FAQ's ! ! What if I get tired before the 45 seconds are up?!

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You need to keep going. The exercises that you’ll be doing need to be full capacity. I’m not under the delusion that you’ll be able to go at 100% for every exercise for the full 45 seconds. However, when you start to fatigue don’t 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 you’ll still be working out. !

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What if an exercise is too hard?!

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All the exercises can be modified to make them easier. If you can’t do an exercise because it is too hard I recommend that you try one of the easier modifications. Remember, the goal of this program is fat loss. You don’t need to do the “hardest” exercise imaginable. The goal is to do the exercises at maximum speed for the full 45 seconds. !

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Can I do these workouts as workout finishers?!

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Absolutely. I love to end my workouts and sometimes start my workouts with a Bodyweight Nine. They will help to improve your conditioning too so they are perfect to add to any workout plan. ! Bodyweight 9 Workout System!

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What if I miss a day?!

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Don’t sweat it! Just jump back into the workout plan on the next day. !

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Can I go through the routine more than once?!

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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 workouts together. I’d recommend taking 4-5 minutes of rest in between each routine however, because they are very challenging. !

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The exercises are too easy. How can I make them more difficult?!

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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 exercise is as hard as you make it. !

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Do I need to do a warm up & cool down?!

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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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