 Zendu nation what is happening this workout today specifically for the Zendu debt to the community because we understand that We always say dude and bro and we bro out real hard and we understand We have a lot of awesome women in this community and we get to meet a lot of you in our free-for-we-challenging Link in the description below also up here you make up a huge and very powerful and important part of this community So we wanted to do a workout specifically for you today and giving you some love If you've never heard of Zendu fitness before this workout is going to be a high-intensity jump rope and body weight workouts You're gonna need a jump rope to do this workout We'll link up the one that we use in the description below for 10% off if you do our workouts all the time You don't have this jump rope yet. You probably hear us talk about it all the time There's a reason why we talk about the rope the cross rope is the best rope out there It is the best fat burning tool. We know if you can take it anywhere So go grab it right now if you already have your jump rope beautiful We're about to get into this and so it's specifically today the instructions are to fall along with me I'm gonna be doing 20 seconds of all-out effort on a jump rope exercise followed by a 10 second rest Followed by 20 seconds of a lower body body weight exercise and we're gonna do that four times for a total of eight Exercises now if you're a beginner you want to do this exercise three times total so two times after You've done it along with me You can just go ahead and hit rewind and do it again after taking a minute break If you are advanced you've been doing these kind of workouts for a while Then you can do this workout four more times So you have five circuits total when you finish this workout if you need to give your muscles some love a lot of women for Some reason think that if they take protein powders, they're gonna get bulky not true Protein powders are the exact same as eating chicken or eggs or fish. It's protein Okay, so we'll link you up the protein that we use in the description below is by athletic greens It's a protein we use we trust it's grass-fed anyhow. It's an awesome protein. Let's get into this workout. Shall we go ahead? All right ladies, let's do this today. So we got jump rope running in place to start Pretty simple here. We have a running in place tutorial if you have not seen it yet But all Brandon's doing is keeping his upper body pretty much the same Wrists are jutting out to the sides of his hips and he's maintaining just a nice low form to the ground Squats ladies and gentlemen we got squats coming up next Ladies get that booty into shape, you know what I'm saying make sure that your knees are jutting out to the side so that you activate those glute muscles Very good Brandon five seconds left five seconds. Here we go next up ladies and gentlemen jump rope feet Exes jump rope feet exes so all Brandon's doing here is just going out to the side Crossing in the middle out to the side and then opposite cross in the middle Pretty straightforward and if you guys can't do this move just do regular bounce to the best of your ability You're still gonna be able to lose a bunch of weight Up next guys also activating the glute muscles We're gonna be doing back lunges here now the biggest thing I want you guys to do is make sure you're reaching back reach back There as far as you can because you don't want your front knee to come over your toe Good good and activate if you're pre when you press back up should be pressing off with your heel Go ahead and feet front to back ladies and gentlemen feet front to back So Brandon's not taking big humongous steps. He's just shuffling the feet slightly forward and back Good here we go 10 seconds 10 seconds guys now my beginners I want you to repeat this circuit when we're done another two times my more advanced people repeat it another four Jumping lunges up next jumping lunges up next guys So all Brandon's doing here is a regular front lunge But he's jumping up in the air and exploding off of his front heel again activating that glute muscle three two and one bounce regular bounce last jump rope exercise of this circuit guys last jump rope exercise and Ladies same thing we always say to the gentleman you can get anybody that you desire to create It's just a matter of knowing where you're at and what you need to do nutritionally and work out wise to get there Done two most squats last so all we're doing here is a regular squat is feet shoulder with the part This one's just a little bit farther And as you can see brands coming down below that 90 degree angle really activating all the leg muscles that he has That's what it looks like four three two one