 What's going on ladies and gentlemen welcome back to day number three where we're going to be taking you through a phase three workout All concentrating on tricks Very similar to what we did yesterday. We're gonna do a minute of each trick We're doing 10 of those you rest 30 seconds in between and you repeat this a total Sorry one more time so you complete it a total of two times This is a month three or phase three weeks nine through 12 However, you want to call it of our newest jump rope workout program Which was basically created by you guys and giving us feedback on all the different workouts that we already have on this channel So we put together workouts based off of your feedback. They're all new and this workout specifically today Is gonna help you incorporate tricks in your workouts so you can have more fun jump more rope get leaner and live an epic life All right, ladies and gentlemen to start things off. We're doing a warm-up just like yesterday's workout We're gonna do 20 jumping jacks 10 air squats Then we have 10 front lunges five on each leg followed by 10 push-ups Don't rush through this guys. Just make sure to warm up properly and if you need to do an extra round That is totally cool as well You know dance a little bit. It's okay to dance and get warmed up All right, ladies and gentlemen to start things off. We're going jump rope run in place jump rope run in place So I'm gonna just get warmed up here And what I want you guys to focus on is again the form just being the elbows jutting out to the sides of your hips Everything looks the same as it does for regular bounce running in place. It's not that much different of a movement My wrists and forms are controlling everything and keeping that rope nice and tight. Come on Zendu nation do the thing Also guys if you want to get access to these three months of workouts This is just one of the workouts from phase three of our new jump rope workout program. You can click the link below And check that out Good ladies and gentlemen be sure to go as fast and as intense as you can while still being able to Maintain a good jump rope rhythm You want to be able to the whole idea behind doing tricks is that you want to be able to increase your speed increase your ability to Do transitions so that you can look like an awesome jump rope ninja while at the same time losing body body fat The great thing about Jumping rope is that it's a skill that you can constantly improve and have a lot of fun with while at the same time producing an extremely high calorie burn and Allowing your body to maintain its lean muscle mass So I say this a lot but think about the jump rope body as like the zen dude physique or do that physique is Like a soccer player like a muscular lean soccer player or an NFL wide receiver for guys or You know a shooting guard that type of fast athletic body is what we're shooting for here It's a new fitness and jump ropes a big part of that The biggest part of it obviously Next guys jump rope double unders jump rope double unders now notice here on the double unders I'm not going like every I'm not just doing double unders for a minute I mean God bless you if you can do that but with this rope it is a little bit difficult And again, we want to maintain our form So what I'm doing is three double unders and then three to five skips just regular. Okay, maybe more like five to ten And then following that up with three double unders Good next up ladies and gentlemen got the jump rope fast skip jump rope fast skip this one now all these Moves guys just recognize that we have tutorials on all of these So if you don't know how to do some of these moves, that's totally fine Just go to our tutorials playlist and you can learn them for free All right guys the fast skip by the way is just you're bouncing on one foot twice And the other foot is kicking back and kicking forward So while you do the one-two hop on your one foot You're just kicking back and kicking forward with the other one before switching it. That's the best way I can describe this move. All right ladies and gentlemen simple simple simple boxer skip here Just alternating the weight of our feet going from right to left and shifting that weight while both feet are technically tapping the ground at the same time This is a move that you just want to get down to again look like a jump rope ninja look like a boxer look like a fighter when you're training It's it's a great move to learn and it's the best because it's like the basic jump rope skip So that's a very good move to have in your repertoire It also allows for a lot of transitions It also takes a lot of pressure off your feet because it's a very kind of lazy step if you will All right guys next up jump rope heel taps jump rope heel taps now You're probably getting a little bit tired. That's okay push through this ladies and gentlemen remember the best thing about doing high-intensity short burst workouts is that You never have to worry about Sorry thought I turned my mic off there for a sec the mic is on ladies and gentlemen The best part about doing high-intensity workouts is that they don't last that long so guys I know you're getting tired right now But just get as intense as you possibly can for the remainder of this workout Repeat it one time and be done with it. Go do whatever you have to do the rest of your day to live an epic life Gentlemen, we're on the second half now jump rope toe taps jump rope toe taps Jump rope toe taps looks a little bit like feet front to front to back, but it is not okay You're leaning back and reaching out to tap your toes rather than feet front to back You're literally moving one foot back and one foot forward This is just you're staying in the regular bounce stance, but then throwing one of your feet outward Right ladies and gentlemen the crisscross now we're gonna get into some more challenging tricks The crisscross I'm only doing it every few if you'll notice here and by the way guys I'm sure you've seen this by now Brandon and I mess up like we have a lot We mess up all the time when we're working out the key here. See I just messed up Doesn't matter just get right back on with your workout and put a smile on your face You know jumping rope is a fun thing especially when you're doing it in front of graffiti I also highly recommend jumping rope in front of graffiti that is colorful because it will immediately improve your day and raise your dopamine levels So do that right now We're gonna up it up up it a little bit and have jump rope run in place crisscross So a little bit more challenging you got to get your feet down a little bit more For this move, but all we're doing here is doing a crisscross Notice how my hands stay in that figure eight kind of motion and what I recommend guys actually choking down on the handles Grab the handles a little bit lower and let your wrists be loose Do you see my wrist how I just kind of fling the rope in it and it just does this nice little cross while keeping the rope tight That's because I'm letting my wrist just kind of flow freely and my forearms are what's torquing them down there Nice easy rhythm guys. All right ladies and gentlemen second the last one. I know you're tired, but Let's go 110% come on side swipe side swipe now There's a bunch of combinations you can do a side swipe for example You're gonna see me here sometimes I'm doing One side swipe and then a regular bounce underneath me other times I'm just going side swipe the whole time other times I'm going run in place with the left to right side swipe So there's many ways that you can do this trick I recommend just picking one that you think is cool and you know stick with it for a little bit Lastly ladies and gentlemen, we got the jump rope three-step twist. This is a tough move This looks pretty easy, but what I want you guys to focus on is tapping the feet in the middle and then Going to the right going back to the left. So don't think of it as three steps necessarily Think of it as you have to keep going back middle every other jump So every other jump you have to come back to the middle and then the other every other jump You're just throwing your feet out to the sides Thank you for tuning in ladies and gentlemen. Thank you for giving it your all and doing the thing with us here at ZenDude Fitness We just want to again say a huge shout out to the community for continuing to build the momentum that we see It's awesome guys There's a ton of people leveling up and we just want to thank you for being part of this awesome ZenDude Fitness community Lastly if you want the workouts, they are linked up below ladies and gentlemen. I will see you on the next workout If you guys like this video Please if you would so kindly give us a thumbs up below followed by a subscribe So we continue to grow this jump rope revolution Do the thing ladies and gentlemen and if you want access to this new program It is linked up below peace and dudes and do that