 What's up, players? What's going on ladies and gentlemen? I am here with me, Mehor, Eremano. That's my best friend, my best brother. Anyway, we're on a roof and we're doing a workout today. Hope you had a great holiday. We had a great holiday, guys. Hope you ate all the turkey and egg hogs. Yeah, and I'll take the leftovers and get them out of your house or the Zen dudes are going to come and do it. Seriously, take them out. I'm not going to lie, I'm a little bit anxious for this workout because I'm definitely going to be dead afterward. It's a lot of legs, luckily here. I got my man, B. Epstein, coaching me through, so I'll be fine. If you like this video, please give it a thumbs up below and subscribe to the YouTube channel. If you just want to live an epic life by learning how to jump rope and have more fun with your fitness. This is the first four weeks of the Getting Lean course, but we got two additional months of Getting Lean workouts. Plus nutrition information, plus lifestyle information, plus daily access to Brandon and I. So if you want to do that, check that out. That is in the course. That's in the description. The course is in the description. If you want the best jump rope in the entire world, click the link below down there or up there. Here it is, the cross rope. It's the only one we use. It's very durable. Best out there in the market. Get yourself one today to start becoming a jump rope ninja Zen dude. Fitness, okay. Wow, dude, I have so much energy today. Let's work out. Jumping jacks, ready to begin. As you can see here, Daniel's son is a karate kid and that's why he's so good at doing jumping jacks. Not for real folks. Jumping jacks are really just used to warm up your body. You want to lubricate your joints before we start doing this high intensity workout. Dan's going to now move into the air squat. You can see here, most of his weight is back on his heels. The reason he's doing so is because he's trying to activate those hamstrings, quads and glutes. And of course, protect his knees as he's jutting them out. Moving into the front lunges now. If you've watched his workouts, you've probably seen this before, but if you haven't, check out how Dan is bringing his knee over his ankle. Again, a lot of the form that we talk about here is just to protect your joints, is to make sure you can do exercise for your whole life and be healthy. So try to match that form and finally push-ups again, bringing those elbows just slightly internally rotated so you can protect your rotator cuffs. And we just pumping out 10 of these bad boys. Why don't you do some more jumping jacks, why don't you? Excellent form. You guys, I hope you're having a fantastic day today. Let's all just thank God or the universe or your parents. Where do you believe in for being able... I'm just trying to cover all my bases here. Let's just be grateful for the ability to move our bodies today because there's a lot of people who don't have the health to do this workout. And I know we're grateful and we want to pass that along to you. Gratitude is one of the best ways to live a happy, freaking life because you can't be anxious or stressed and grateful at the same time. You thought this was a workout, this is actually a personal development session. Tony Robbins, come on in here. Tony Robbins is going to coach Dan to the rest of... Tony! He didn't make it, his flight got canceled. Tony's not going to make this workout, maybe next one. Alright, Dan's going to finish off some front lunges here and then he's done himself some push-ups and never going to get into the workout. God, I can't believe Tony bailed on this. I mean, I get it's Christmas Eve, but where else did you want to be then with the Zendis on Christmas Eve? And the workout has officially become ladies and gentlemen. Dan is starting off and you're starting off with back lunges. So as you can see here, Dan is just bringing his knee back and trying to create a 90-degree angle between his hamstring and his calf. And so you'll notice 90-degree angle is something that's going to come into almost every exercise we do. Like when you come down to squat, when you're doing a lunge, when you're doing push-ups we're trying to create those 90-degree angles with our joints. Here we go, 30 seconds of front lunges now. Got lost, I was just talking about joints and things in the last exercise. I lost myself. So Dan, you've got 15 seconds, you've got 14 seconds. Here we go, 10 more seconds. And again here, with these exercises, we want to really emphasize good form. So don't kill yourself, just focus on good form and trust me you will be killing yourself by the end. Next exercise we've got jump and lunges folks. And you want to do exactly what Dan is doing. He's using his arms to propel himself upwards and he is pushing up through his heel and the ball of his foot, the front heel and the back ball of his foot and he's just rotating legs back and forth. 10 more seconds. Beautiful Dan. You two, you're doing a great job, we're proud of you. Three, two, one, time. Jump throughout your feet, front to back. Dan, you can even move here into center stage in front of the people at home. Yeah, 20 seconds remaining in this exercise. Now you're probably starting to breathe a little heavily and you're starting to feel that, ah shoot, this workout is going to be hard. But guess what? Anything worth doing is going to be difficult. So push through here. Five more seconds. I don't know if that's true, anything worth doing is difficult. You can take a break in between circuits. Here we go, back lunges, 20 more seconds. Is it helpful to have me standing here coaching you through this, coaching Dan through it? Let us know in the comments below. Because obviously you see some of our workouts we don't do this and some we do. Dan, you got about five more seconds you do choose. So let us know in the comments if you want me coaching you here. One, time. Back at it, front lunges. Again, keep that core tight. Really focus on form here. Go as fast as you can while keeping that form as on point as you can. And lucky for you, you got Dan right here. He's doing the perfect form. So if you can replicate what he's doing, you'll be in great shape. And you got 10 more seconds left. Let's go. Let's go, let's go. Five seconds. Three, two, one. Jumping lunges baby. Right back at it, right back at it. This is definitely the most difficult exercise of circuit but it's at the end of each circuit, okay? So after this exercise you just have one more jump rope exercise and you get yourself a little break. 10 more seconds. Beautiful, you guys. And pause when you need to to keep your form on point. Jump rope, feet front to back. This is the final exercise of this first circuit. So go ahead and give yourself a little congratulatory go me and let's finish this circuit strong here. Let's go. 15 seconds. This is your way to burn out. You get a whole minute rest after this. So finish strong. Five, four, three, two, one. Circuit number two or dose. That's the extent of my languages that I know. So we're doing the back lunges here. Nothing changes guys. Same thing as the first circuit. I'm not going to repeat myself over and over again about the form. You heard it the first time around. Just try to keep your core tight. Keep good posture. And really give this workout everything you have. Front lunges. Here we go. Here we go, here we go, here we go now. Another beautiful day in paradise. Halfway home. 15 more seconds. 10 seconds. One, jump and lunges. So Dan pointed out to me a great way to go about these is by trying to do 10 total. Taking a little rest. Shaking your legs out and getting right back into it. So the reason being is like when we're training our legs this intensely we are really working the muscles here. And it's more so than just the calories burn. We really want to make sure we're keeping that good forward so we can train the muscles like we want to. Here we go Dan, that's it. Jump real feet, front to back. Let's go. Let's go. Oh yeah. Dan's starting to shimmo. Doing a little shimmering. It's a good sign. It means he's a healthy boy. 10 more seconds remaining. Four, three, two, one. Alright fam, let's finish strong on these back lunges. We're on the second half of this circuit here. Finish strong. Strong and hard. Strong and hard. 10 seconds remaining. Again guys, it's all about four. Not going fast for these, okay? You hear that? My mic. Alright fam, we're going. Shouldn't you hear it? Jump your lunges. That was back. Alright, so guys we want to just point out again the point of doing these exercises when we're really hitting the muscles hard is to keep good form and make sure that we're working the muscle that we want to. So don't go as fast as you can because that is going to end up messing up your form. Keep it controlled and go as fast as you can as you're controlled. Here we go. We got jumping lunges here. Here we go. Halfway home. Just 15 seconds remaining. And so again, remember you can split these up into 10 jumping lunges. Take a little break and get right back into it. Five seconds. Three, two, one. Time. Here we go fam. Last exercise of this circuit. Let's go. Jump rope, feet front to back. And here, of course, we're always talking about form but we really want you to burn out with this exercise. So go as fast as you can while keeping that back straight, while keeping everything nice, tight and compact. Ten seconds remaining. Five, four, three, two, one. Time. Third circuit here. If you are in beginner jump roper or exerciser, this is going to be your final circuit. If you're someone who's intermediate, we're going to ask you to push for one more. If you're advanced, try to get all five in here. So depending on where you are, this might be your last circuit. So let's push. Five seconds remaining. Ride back into it. If you haven't done one of these workouts before, I would try to arrange for a wheelchair tomorrow because your legs are going to be pretty dead. Just saying, but there's something beautiful about being really sore. You just know that you put that work in there. I mean, I like it because I'm like, yo, I put that work in here today. Five seconds remaining. One, touch. Jump and lunge, guys. You understand? Third circuit here. Your legs are already going to be pretty gas. So try to get the best you can. Ten of these jumping lunges. Take a little rest. Get back into it. Do as many as you can in this 30-second increment of time we've allotted for this exercise. Just five more seconds remaining. Come on. You can push through here. One, time. Jump, rope, feet, front to back. After this exercise, you're halfway home in this circuit to finish strong. Let's get right through this. Come on. Keep the tempo up. It's going to hurt. It's unavoidable. So you might as well just go as hard as you can and just get into this present moment and understand that like everything else in life, this is going to be over eventually. Everything ends. Three seconds left. And back at it with the legs again, back lunges. So what I was saying in the last circuit, last exercise was something that helped me get through these workouts is understanding that there isn't end times, all right? This could only go 30 minutes if you're going to do five circuits and then it's over and then you're done for the day and you can move on to do whatever you want to do. So get this out of the way and just be present, be intentional while you're here. You got five more seconds. One, time. Here we go. We got ourselves some front lunges here. Now as you get tired, you guys, slow down if you need to. The most important thing is form because if your form gets messed up, you could risk injury and you could just not be exercising for extended period of time. So watch Dan here and watch how he maintains the integrity through each stride that he takes. Five seconds remaining. One, time. This is the last leg exercise of this circuit here. Jumping lunges. Finish strong. Dig down deep. See what's in that heart of yours. Here we go. 15 seconds remaining. Give it everything you've got here. Five, four, three, two, one. Last exercise of this circuit. Let's roll. Let's roll. Come on. Give it everything you have. Spin that rope as fast as you can. Shuffling those feet on the balls of the feet. Back and forth, back and forth. Come on. 15 seconds more. 10 seconds. We know your gaps. We know you're tired. Push through here. Dan is too and you can see him pushing himself. Four, three, two, one. Time. Fourth circuit. If you're still around here at this point, yo, mad gaps, virtual high five. This is where things get intense and we got mad respect for all the people who are making it through this fourth circuit. So let's go. 15 seconds left on these back lunges. Again, integrity with form is everything, guys. It's really, it may just be your body weight, but you're working these muscles hard right now. Time. Front lunges. Here we go. Here we go. Here we go. Here we go now. Pushing up through that heel as you come up, guys. I know you're going to probably start to feel really wobbly at this point, but try to maintain that integrity by pushing through your heel as you come up. You got three more seconds. Jumping lunges. Same deal. Try to knock out ten of these. Take a short little rest. Get right back into it. Beautiful family. We got 15 more seconds left in this exercise. Five seconds remaining. Two, one, time. Jump rope, feet front to back. This is really where that endurance comes in. Those other exercises are really going to work your muscles. This is just to continually keep your heart rate up, help you burn some extra calories, and kind of let the blood flow and move throughout your body in the middle of this circuit here. Ten more seconds. Three, two, one, time. All right, we are halfway done with this fourth circuit here, guys, dig down deep, and let's finish with everything you have. I know that tank's running on empty, but you've got to push it out. We've got to coast through to the end of this circuit. Come on. Ten more seconds. Wheel yourself to finish this. Five seconds. Come on. One, time. Here we go. Front lunges. Pushing up through that heel. Exploding up through that heel, engaging that glute, that buttocks muscle. Fifteen seconds. Halfway done with this exercise. See what Dan's doing here as he's keeping his back completely straight through each one of these lunges? We really want you to do the same. Three more seconds. Two, one. Jumping lunges. Nothing changes. Come on. It's your last jump in lunges of this circuit. Second and last exercise. Come on. Fifteen seconds remaining. Keep your wind. Let your legs go. Let it go. Let it go. Come on. Three, two, one, time. This is the final exercise of this circuit. Jump rope, feet front to back. Keep your shoulders tight. Keep your arms stable. You don't want you moving your arms around a ton here. Focus on keeping everything compact and shuffling those feet back and forth here. Let the rope do the work. Ten seconds remaining. By the way, you want this rope? I'll link the description for you. It's the best. Two, one, time. If you are here in the fifth circuit, man, congratulations. You're awesome because Dan will tell you the first time experience and I will too from other workouts. Once you get to the fifth circuit, you have to dig down deep and move through these. Fifteen seconds remaining as I talk to you. Congratulations and way to push yourself if this is one of your first few times doing a fifth circuit. Five more seconds. Back lunges. Let's finish strong. Time. Just seven more exercises that you're done for the day. You can go eat a full of ice cream with cookies and brownies and yeah, whatever you want. As long as it fits your calorie, macronutrient budget for the day. If you don't know what we're talking about, get in the course linked in the description. Here we go. Five more seconds. One, time. Jumping lunges. And even on this fifth circuit here, we want you to do the same strategy to ten with awesome form. Take a little break and see how many more you can get in within this 30 second circuit. 30 seconds. Interval. Ten more seconds. Five, four, three, two, one, time. Here we go. Finish strong. After you finish this exercise, you're halfway done with this final circuit. But get present. Breathe in through your nose, out through your mouth. Focus on every skip of the rope here. Don't let your mind go anywhere else except for every rotation of this rope. Live in the present moment. Eight, seven, six, five, four, three, two, one, time. Halfway done with the final circuit. This is it guys. You don't need to do any more than this. Five circuits is more than sufficient. High intensity workout. And these legs here are going to be wobbly at this point. You've done everything you need to do to feel great about yourself. So let's finish with the integrity and your form and the strength of your mind and your heart. Five more seconds. Two, one, time. Front lunges. So I've talked a lot about integrity in this workout. And what do I mean by that? It means basically just like seeing Dan in the form and knowing what form that you should be using and having the integrity to actually fall through and do the good form instead of taking the easy way out the shortcut and letting your form break down. Eight seconds remaining. And the only person that really is going to judge you is you. So be your own coach. Thirty seconds. Thirty seconds. Jumping lunges. Get those first ten. Take a break. Finish strong. Here we go. Ten seconds remaining. Three, two, one. I'll exercise. Jump rope. Feet. Front to back. Everything you have here. Finish it. Finish it the way you started it. Come on. Fifteen more seconds. You've got ten seconds of exercise left for your entire day. Let's go. Five, four, three, two, one.