 What up, Zendu fitness fam? We are doing a jump rope and lower body workout today. It's four minutes of body, we're gonna do it real quick. And the reason why it's four minutes of body is because I'm traveling, I'm obviously here in the tactical desert in Columbia and I just wanted to get done with it really quick so it's all out of effort. Four minutes, do the thing, let's roll. All right, Zendus and Duda, it's time to do the thing. Four minutes, all out of effort. Really push yourself this workout. Four minutes, you're done. Let's get into it. First exercise, jump rope, regular bounce. You guys, I'm not even in the desert. I'm kind of jumping in a little puddle of mud here, some soft mud dirt substance. So I'm jumping a little higher off the ground than I usually would like, but for you, try to stay one to two centimeters off the ground and keep that consistent rhythm. All right, here we go. Take a rest, get your breath. Remember, every 20 second interval you're going all out, back, shit, crazy, every bit of effort. Let's go, air squats. Now you can see here, we are bringing our butt down to about knee level and standing almost straight up, but not all the way. And so we want to keep this consistent rhythm, get as many squats in as you can in this 20 second interval. Three, two, one, time. Next exercise, jump rope, run in place. You guys, this is all out of effort. Sprinting with the jump rope, let's go. Here we go. So again, you guys, I usually would not like to come to the floor off the ground with my feet, but I'm kind of jumping in some mud here. I'm out here in the Tatsukawa Desert in Columbia. I thought it would be a cool place to shoot, kind of hard place to jump rope, as you can see as I messed up right there. But do the best you can wherever you are. Next exercise coming up is the front lunges. You guys, focus on good form, but do as many of these as you can in this 20 second interval. Here we go. So bring that knee out over your heel and push it up through your heel. So you're activating that gluteus maximus, that's your butt, every time you do a lunge. Here we go. Finish the run here, five seconds. All right, next exercise, jump rope, high knees. Again, you guys, do not turn the intensity down at all. This workout is halfway done already. Push yourself here. Get those knees up to waist level here. That is a challenge, but it's only 20 seconds. So see if you can push yourself, jumping, pushing off the balls of your feet and getting those knees up to waist level. Here we go. Boom, next exercise, squat pulses. So again, you guys, all that effort to take a deep breath in through your nose, out through your mouth, right back into it. And so you see here, we're going about 90 degrees up to, well, I don't know what that other degree is, but we're going between a pull squat and a three-quarter squat. And that is what a squat pulse is. So just keep the movement there, keep those glutes, hamstrings, and quads activated. Next exercise, we got jump rope, feet side to side. And again, we wanna move those feet as quickly as possible. Really pushing yourself here. Here we go. Right in here. Bouncing on the balls of your feet. Actually just pass the ball of your feet between your toes and the ball of your feet. Bring those feet in and out as fast as you can. Awesome job. Three, two, one, done. All right, this is your last exercise. Go all out effort. All right, jumping lunges coming up here in three seconds. Here we go. Let's get into it. Last exercise, 20 seconds. The hardest exercise, but push yourself here. You guys, do you wanna do this for another one or two rounds? You can, but the whole point of Tabata is going all out effort, four minutes. So hopefully you did that here. Five seconds left. Finish strong. Here we go. Where'd he go, Zen dude? Guys, if you enjoyed this workout and you want more workouts like this and tutorials to help you get lean, live an awesome life with a jump rope, please subscribe to the YouTube channel and be able to look out for more videos from the Zen dudes, deuces.