 Zendu Nation, what's going on? It's your boy Brandon. Welcome to another video by Zendu Fitness. Today We are in Medellin, Colombia and before we get into this video I thought it'd be interesting for you to hear me share my experience living here in Medellin In total last two years. I've been here about a year and a half And it's nothing like you see on the TV shows like Narcos or the upcoming movies are coming out You guys have to understand Pablo Escobar was around 30 years ago. There's like a completely different planet Imagine even where the u.s. Was or England was 30 years ago. It's a completely different world Highly recommend any of you coming here checking it out. Come say what's up to the Zen dudes And the coolest thing about Medellin is that it's a gym so many people are afraid to come here because they have so many Misconceptions about what life is like. So now you know Medellin is super dope We're gonna be shooting a lot more videos here over the next few months So you can get a better idea of what the country of Colombia and the city of Medellin really look like Onto the video ain't nobody got time to work out these days, right? Can you feel me haha? No, seriously if you ask anyone at this point everyone's so overloaded that they really do feel like they don't have time to exercise So this video today is for people who don't have time to exercise I'm gonna take you through a little five-step formula that I've created to help you get workouts in when you feel Like you really don't have the time Step number one budget ten minutes into your calendar every day that you want to move your body or exercise So you have it there and it's plugged in and you have to Acknowledge it and take the moment to make that decision. Am I gonna do it or am I not gonna do it because if it's not even in your calendar Then sometimes you'll just go through your entire day and not even think about it And so you're laying in bed and you're thinking to yourself. Oh, yeah, I was planning to work out today This can be in the morning before you go to work at lunchtime during one of your breaks After work just spinning in when you can it's only ten minutes Step number two you need to be bringing your jump rope with you wherever you go There's no excuse not to if you don't have a car. Just keep it in your backpack or your purse or your Man bag whatever it is that you carry stuff in put your jump rope in there And so you always have it with you just in case earlier in the day some time opens up You can whip that for five ten minutes and you'll be able to get your workout in when you didn't even think you had time Step number three go ahead and pack yourself some workout clothes a lot of you Maybe have to wear a certain professional attire when you go to work So bring a workout bag with your clothes in it so you can switch real quick and be ready to jump some rope Step number four is when you really feel like you don't have time to exercise Only commit to doing four minutes now You're gonna put a ten minute budget for this workout that you're doing But you're only gonna actually move your body for four minutes of it It's gonna be a four minute high intensity Tabata workout Ideally the most optimal Tabata workout you're gonna do is four minutes long But it's gonna be absolute all-out effort the great thing about Tabata is when you commit for four minutes going all Out with everything you have it will be enough to speed up your metabolism for the rest of your day Well, that's pretty cool commit to four minutes and just because of that four minute workout Your body's gonna speed up your metabolism is gonna speed up and your body's just gonna feel better now When you're doing Tabata workouts, you need to make sure that you're only doing exercises that Contain movements that you can do with all-out effort you can't do a plank at all-out effort Right, but what you can do is jump rope So if you do jump rope run in place You're gonna be able to take that intensity as far and as high as you can go versus when you're doing a plank You're pretty stagnant. You're not really moving that much and so you can't really increase the intensity So that's what specifically coming up in step number five. We're gonna be going into a Tabata style jump rope workout So when you don't have time to exercise do this Tabata style workout. That's about to start in three two One right into it today jump rope regular bounce as fast as you can I want you to look at my feet and say they're barely coming off the ground here And you got to do the same thing if you want to spin this rope fast You need to be barely jumping off the ground and you want to be spinning this with your wrist not your forearms Here we go five more seconds give it everything you have this set and we got a rest coming up now All right, catch your breath. All we got is four minutes here. Give it everything you have I want you to completely expand yourself in this next set ready run in place. Let's go Again, we want you sprinting here. It's like you're springing away from like tea cheater or a lion or some Vicious animal as fast as you can spinning that rope your wrist and barely bringing your feet off the ground Giving this everything you have here run in place. Come on three more seconds finish strong Yeah All right, relax next exercise coming up is jump rope feet front to back and again with this exercise I cannot express how important it's gonna be to get everything you have. Let's go feet front to back Spin this rope as fast as you can and you're gonna be pivoting those feet as fast You can as well shuffling back and forth back and forth back and forth You only got eight exercises and you're done with this workout for the whole day So give it everything you have this is the third one And we have five more after this three more seconds and rest All right next exercise coming up jump rope high knees I want you to really focus on exploding through the balls your feet and driving your knees up on this All right, here we go just like I am Exploding those knees up getting them up to about Waste waist level and you're exploding them up every single round whipping that rope as fast You can give this everything you have here only Five more seconds finished strong. Let's go. Let's go. Let's go You already have for your home Halfway done with the whole workout for the day for the day So rest get your breath here and get back to going in as fast and as hard as you can Jump rope side straddle Exploding back and forth back and forth here. Don't worry about messing up if you do mess up That's completely okay, and we actually sometimes encourage it We want you just to give this everything you have and you spend all of your energy on this Workout right here with these four minutes All right, relax chill next exercise coming up is jump rope butt kicks We want you exploding those legs up behind you and doing your best to kick yourself in the butt. Here we go Let's go begin and Just like every other exercise you're giving this everything you have it's four minutes And you're done for the whole day. You only have a few more exercises here. So finish strong There you go finish strong come on give it everything you have We'll leave it all out there on the field yo All right next exercise jump rope feet side to side Again on this one. I can't express how important it's gonna be to explode in and out in and out in and out in And out and again whipping that rope with your wrist keeping everything tight keeping your core tight Keeping your glutes tight keeping your knees slightly bent your arms out at a 90 degree angle Explaining all of your energy here five more seconds. Come on finish strong. Let's go Here we go. This is your last exercise for this workout today So if you give this everything you have you deserve to just feel good about the rest of your day So here we go double unders ready begin if you can't do double unders Just do regular bounce as fast as you can whenever you're doing give it everything you have You've got ten more seconds for the rest of your workout all day. You're done You're chilled do whatever you want finish strong finish strong here. You got three seconds. Give it everything you have. Let's go If you enjoy this video, please subscribe to the channel also join a free four week challenge where myself and Dan We'll coach you up. We'll give you four weeks of free jump rope workouts It's a ton of fun and you can click the button in your top right hand corner of your screen or click the link down Description and you can join just by entering your email