 Welcome back to day number seven the final day in the beginner jump rope challenge today We're gonna bring it all together and have you do your first high intensity interval training workout Which is if you've seen any of the other videos the type of workout that we do for the most part on this channel So we're gonna do is take you through three rounds total of this workout and once you finish it We'll tell you what the next steps are All right ladies and gentlemen here we go three rounds of this workout guys now This is combining everything that you've learned and don't get to it You know don't get ahead of yourself This is really just to practice regular bounce and jump rope run in place if you can be proficient in these two moves You are gonna be able to do a lot of tricks in the long run So really guys you don't have to be going up like crazy Intense or fast if you still cannot do that what we're looking for here for this workout Is just to keep your rhythm and to be able to go for a long period of time And as you can see here guys Brandon has is utilizing as he runs in place all the things that we talked about his his grip of the rope and form really doesn't change from running in place to Other things for example his elbows are always going to be in his wrist and forms are always controlling everything as far as what happens with His legs there's you know gonna be different tricks that we're gonna teach you guys In our samurai series and our ninja series and but really his upper body is always gonna stay the same So if you can get those fundamentals down You are not only going to be able to do a bunch of tricks But you're able to you're going to be able to spin the rope fast thus burning more calories Which you know it's pretty awesome pretty awesome stuff So guys for the rest of this workout. I want you to just focus on Just going as intense as you can but making sure to hit the correct form and What you're gonna do is rest for one minute in between each of these circuits and this circuit This is one circuit right here. It includes eight exercises each You're just gonna rest for one minute and then repeat this entire circuit another two times Okay, and this is a good introduction to give you guys to the rest of our workouts on this channel also the workouts on our app Also the workouts that we have in some of our programs and in the Zendu dojo The super pump that you got a feel for jump rope now. Hopefully you're enjoying yourself If you are we have four free weeks of workouts link down in the description below for you So if you want to get in that with a free four-week challenge, click the link in the description below hop in there You're gonna get accountability. You're gonna get workouts and everything you need to continue with your jump rope journey