 Zendu Fitness you're about to be a witness for the first ever two dudes on a roof workout on the YouTube channel now This is much more than the normal getting lean course workout that we usually have been producing this whole month long today We're doing something different. You see back back in the day Dano and myself met each other in Austin, Texas and we teamed up to create this workout called two dudes on a roof it was cool we had a bunch of people join it was a great community and The thing that's different about those workouts in this one is that usually we just take you through a workout But with this one like we used to do we're gonna add in a little yoga cool-down session at the end as well as a meditation So you get to train your mind and your body today before we get into the workout Just want to mention at the end if you like it Please give the video a like ask us any questions that you have Subscribe to YouTube channel for more workouts like this one and finally if you want the rest of the getting lean course We've linked it up in the first line of description for you So you can go check that out get in there get your nutrition plan get the rest of the workouts Get yourself sorted to get that Zen dude or do that physique if you want to jump rope using this video I'm gonna link it up in the right hand corner of the screen right now for you It's the one that we use we recommend. It's just the best out there. So the best. It's the best check it out Then do nation. What's up Brandon? Will you please start your warm-up? Let's go, baby. We got 20 jumping jack 20 jumping jacks to start things off guys get the blood flowing beginners We recommend that you do this warm-up like three times Maybe two if you're more advanced get the blood flowing Great form dude. This guy this guy was form though. All right next ten air squats ladies and gentlemen now What you want to be doing on these is coming a little bit lower about 90 degrees or a little bit lower So see how far my boy Zen master after coming down. That's how far you want to be going guys make it count next up ten Front lunges. We're front lunging five on each leg now when you come out You don't want you want to take a big step out so that your knee branch on from the side Thank you, sir. There you go. Your knee should not be coming out over your toe Good big steps out guys That's enough push-ups push-ups guys All right, take a breather guys and then we're gonna run through that again again Beginners we're only gonna run through this one more time in the video if you need to run through the warm-up a third time Please do so Catch your breath catch your breath catch up breath Catcher catcher catcher catcher catch up breath. I think I'm ready Dan breath go go 20. Let's go man Come on guys. Come on Zendu nation. It's not about the time. It's about the intensity that you're working out at so What does that mean if you are just kind of strolling around jogging for an hour? That's not gonna do anything to your body. You have to be working out at an intense rate for a short period of time squat baby So I'm talking about that's what I'm talking about that form is what I am talking about do squats like that ladies and gentlemen It's just funny Front lunges front lunges Front there we go guys good Very good Zendu nation Guys also like I remind everyone on almost every video have fun with your workout Go find a unique place to do it doesn't have to be a roof You know, we're pretty high up here, but it doesn't have to be on a roof It could be on a roof but find somewhere enjoyable and new mix it up and have fun guys Good be You're gonna start to work out here in a sec ladies and gentlemen I hope you like and let us know do you guys like these full-on workouts where I'm just standing here kind of coaching you through it Is that more enjoyable? I hope so because honestly do this like a really fun way to shoot a workout go ahead my dude Nice Good guys good now for walking push-ups. You want to make sure that you maintain a straight back as you're going With this workout, okay straight back You're just taking one step up pushing down coming back in the opposition going back and doing another one and repeating that Bro, you got eight seconds. Come on Good ladies and gentlemen and three two one done and Regular bounce ladies and gentlemen regular bounce. I'm gonna try not to get whipped with the jump rope here There you go be very nice. Look at how he's keeping his core nice and tight. He's not a lot of movement He's doing this perfectly not a lot of movement guys elbows are in wrists are controlling everything Knees are slightly bent feet are only coming an inch two at the most off the ground That's my dude. That's my dude Go ahead guys regular push-ups are next regular push-ups if you can't do these That's totally fine drop down to your knees and do knee push-ups But the thing I want to see most is that your back is totally straight for the whole workout or for the whole exercise, okay? Good be good man. Come on guys. You got ten seconds left ten seconds Jump rope run in place jump rope run in place Same applies if you look at Brandon's upper body It looks the same as when he's doing regular bounce guys nothing changes about this The only thing is he's lifting the feet up slightly to let the rope come under it very good Good man Come on Zendu nation. It's not about the time. It's about the intensity pick it up Very good very good and five four three two One walking push-ups again ladies and gentlemen you're taking one step up doing a push-up coming back doing the same thing, okay? The guys you also don't have to go super fast if you are gonna start You're gonna get start to get tired as you go through the first second even third circuit Especially the third circuit, so when you're doing these don't focus so much on going fast Just go as you see here Brands got a nice pace. He comes slow up slow down does one. It's all about keeping that consistency and ahead regular bounce guys again Turn up the intensity from the first circuit that you did with regular bounce each time you do jump rope Turn up the intensity on that specific interval Good come on Zendu nation 15 seconds, please don't fall out I Try to make sure the stand does not fall over right now It's windy up here Three go ahead regular push-ups ladies and gentlemen come on. We're on the second to last exercise of the first circuit Let's go and again. It's not about going super fast the entire time. It's about going at a steady pace Good be come on man. Come on Good come on Zendu nation all you got to do this is less than 30 minutes do this and then you're done with working out for the day I Good be five seconds. Come on to One my head jump rope run in place last one go as fast as you can here guys last last exercise excuse me of this circuit Being losing weight with the jump rope does not mean doing a ton of tricks It means being ninja-like and having your regular bounce and running in place form down pat Down pat right so Dano had to bounce and guess what? I'm here to coach myself and you through the rest of this workout. So we got walking push-ups finish strong here Keep a nice steady rhythm. We got 15 more seconds Again focus on keeping that core tight and just getting solid form on each push-up Create a 90 degree angle between your forearms and your biceps Take a deep breath We got jump rope regular bounce coming up in five seconds and right back into it Just like every other exercise we do with the jump rope or keeping that core tight Bringing our feet just barely off the ground and all the movement really here should be in your wrist as you spin that rope and Coming off the ground with the ball of your feet just about an inch or two and Really probably more like a centimony or two you can see here. The rope is just barely slipping under my feet Catch a breath we got regular push-ups coming up next So you don't have to try to do these as fast as possible really that's almost impossible when you're doing you know Up to five of these circuits so instead of trying to do them as fast possible keep them controlled and just focus on those contractions Squeezing your pecs in the way out and allowing yourself full extension the way down and Really just get into a good rhythm here again if you can't do these get on your knees and do knee push-ups Coming up next we got jump rope run in place grab your rope take a deep breath into your nose after your mouth Let's rock you can see here Dan was coaching me up a little bit coaching you up a little bit So I'll just tell you I was saying he was basically saying just watch as Brandon tries to create a little movement as possible With his wrist and his entire body you can see nothing else is really moving besides that that man bun and those wrists and Those toes come off the ground just slightly All right, we're going through the circuit one more time and you get a one-minute rest So let's get these walking push-ups here Keep that core tight. Let's rock Go focus on form here Again, I'm not trying to kill yourself You just want to make sure you get solid push-ups and you just get in a great tempo during these circuits The jump rope is really gonna where you're gonna be one of wanting to push yourself as hard as possible Here you're pushing yourself for you're keeping a steady tempo So go ahead and catch your breath. We got jump rope regular bounce coming up and here we go keeping that core tight Really pushing yourself here Spin that rope as fast you can give it everything you have This is your workout for the day get it over with and get back to live in the life that you love three two one Take a deep breath in through your nose out through your mouth Gather yourself We're going back down to do some push-ups and again here if you get to a point where you can't do another push-up That's okay. Get down your knees and do knee push-ups The point of this is to make sure that you're constantly doing some form of movement So if you get completely exhausted, you can't do any more go down to your knees And if you need to just try to hold yourself in a static pose if you can't even push yourself up Do the best you can with where you are right now Awesome, so this is the last exercise of the disc circuit Then you get a one-minute break and we're doing it again So let's get right back into this jump rope run in place and let's go give it everything you have last exercise here Come on get a long break after this or give it everything you've got Ten more seconds push it here. Let's go push it. I know you're tired. Let's go three two one Great. All right, so you got 60 seconds rest catch your breath and you'll get right back in with one more circuit And we're right back into it walking push-ups. What's rock come on? Get yourself in a tempo here. I know your tires the third circuit You've been pushing yourself But really try to lock into the present moment and get in your zone here Again, if you can't do walking push-ups to your tooth sausage do knee push-ups Knee push-ups are always gonna be a modification for any push-up exercise right back into the jump rope regular balance And here again, just focus on bringing those feet just slightly off the ground and spin that rope as fast as you can Core tight loose tight slight bending knees. Here we go 15 seconds two One rest All right, we're gonna get back down and we got some regular push-ups coming up here Get ready to rock three two one right back into it. Let's go Get yourself in a tempo here. I'll say it again. I know I said a thousand times Don't give up if you can't do a push-up get down on your knees and do a modified push-up If you can't even push out another modified push-up then just hold yourself in a static downward push-up post Like right where I get to the bottom try to hold yourself there The whole point here is to put tension and contract those chest and arm muscles as we're doing these push-ups All right, you got five more seconds catch your breath. Then we got jump rope regular run in place. Let's go This is where you need to dig down deep you got 10 more seconds push it as hard as you can come on Push it as hard as you can give it everything you've got This is where you see the results I want you to understand right now is just taking this breath with each one of these breaths I want you to feel yourself filling up with more energy and more enthusiasm for finishing this workout strong walking push-ups. Let's go So my boy Daniel left so you know I messed up the camera just a little bit here You can see my my hands just cut off, but you can see most of the form you can see what's going on hopefully This isn't too much of a deterrent and we've already done a couple of these circuits so you know how it goes Here we go finish strong five seconds. Here we go jump rope regular bounce I want you to push yourself like you never have a four in this circuit. Let's go. Come on. I know you're breathing hard I know you're tired. You got to push through it here You see I'm super tired as well. I'm skipping. I'm tripping over that rope and that's okay You can trip over the rope you can mess up. Just keep on pushing Here we go three two one rest You have two more exercises you got push-ups one more set of jump rope and then you get another rest Let's push it here. Come on Squeezing out these push-ups great for come on You got this keep that butt down keep that core tight Contract in that chest as you push upwards through the ground You've got this come on finish strong ten seconds two one awesome job Jump rope run in place is the last exercise of this circuit So I want you to sell out here give it everything you have I want you wheezing coffee And I want you dying at the end of the second you went so hard. Let's go come on Push it here push it push it. Let's go You got 20 seconds left. Let's go come on push it. I know you're tired, but you've got just 10 seconds left Come on five four three three two One boom awesome job. So for those of you who are advanced you're gonna do this one or two more times For those of you are just getting started. We're about to do a little cool down that begins right now So what we're gonna do here is you're just gonna watch me and you're gonna listen to my voice and do what I do So go ahead and bring your hands over your head and Back down in very zendu fitness form and what you're gonna start by doing is grabbing your left wrist and pulling it over Your right side and pulling your left hip downward and pulling your right wrist upwards into the right And we're gonna do the same thing the other side grab your right wrist and you're pulling your right hip down and you're pulling your Left or you're pulling your right arm up towards the sky Really here. We're trying to elongate the body and now go ahead and let everything hang down low relax Slight bend the knees. I just want you to feel yourself feel your your back start to let go And feel all that tension be released. So you're gonna come up with a straight back And you're gonna let all that tension go You're gonna come up with a straight back and let it go again Now coming down into a plank We're gonna slowly let ourselves down and we're gonna bring our chest upwards little upward dog here into a downward dog and so Apologize you can't see a side angle of this But really what I'm doing is just pulling my hips upwards and I'm pulling my Heels down towards the ground so I can stretch out my calves after doing all its intense calf workout calf workout with the jump rope And so now we're really gonna open up those anterior tips The muscles that are works a lot when we're jumping rope by doing your best to sit on your heels Now if you can't do this, don't worry about it come as close as you can see You can see I gave you the side angle and I'm gonna give you the front angle as well And you're gonna be pulling that left ear down towards your left shoulder And you're gonna be pushing your hand towards the ground. So really just opening up your neck here The main point of this exercise is to release attention in your anterior tip But I also do these neck exercises where I'm looking upward to the sides and down to release any tension in my spine That may have been created During this high intensity workout. So really here. This is a lot of just like basic yoga Really allowing ourselves to stretch your body out a long gate and we're doing the same exercise here We did before we're pulling our left side body open really stretching out our lats switching the sides And you can take this at your own pace as well. I know moving kind of quickly But take your time do this at your own pace and so we're gonna open up that spine here by doing a little cat cow We're really you're just You're gonna be creating this curvature in your back back and forth where you are Sticking your butt out and then you're elongating your spinal cord back and forth And this is gonna help release any spinal tension that was created during this workout So you're gonna take a deep breath in through your nose as you're coming up and out through your mouth as your creating that Cat and again, you can make you can pause this video and you can take a longer rest But this is just the cool down that I do and so here we're just opening up our hamstrings And so you're gonna use your breath here to open up your hamstrings by breathing deep into your nose and exhaling out through your mouth and Every breath in you're feeling that tension every breath out you're releasing that tension and being able to bend your body down Just a little bit more Now there's no right way to stretch guys, this is just the cool down that I'm doing here So if you want to add something or if you want to do a modification You're more than welcome to do so the point here is to really just focus on Getting your whole body Release you're releasing tension throughout your whole body and you can see here now. We're working on the thighs And we want to feel good after these workouts We want to feel like we worked hard and then our body got the nourishment it needs. So that's where we're taking you through these stretches And of course you can adjust them to fit whatever you need so Stretching out these thighs here letting that tension go Taking any modification that you need if you can't do the stretches I'm doing that's okay Modify them and make them work for you. And so you're gonna see here We're gonna transition now into a little bit of meditation So you can sit cross-legged if you'd like But I want you to come back to your breath now You can open your eyes or keep keep them open or close them But I want you to focus on taking deep breath into your nose feeling your stomach extend and then out through your mouth And feeling your stomach fall and really focus on each breath into your nose and Out through your mouth just focusing on your breath here Take this moment to really appreciate the exercise you did the nourishment The health that you have that allows you to do this exercise Appreciate your body The opportunity to be here on Planet Earth And now we're going to go into a full shift of vastness. So take your time and come down to your back So you're just laying down completely relaxed and Using your breath to let go of any tension that may remain in your body So another deep breath into your nose stomach rises with breath and then exhale at your mouth feel your stomach fall and Feel everything relax from the crown of your head Down through the tips of your toes and I want you to bask on how much you appreciate all the abundance that is in your life a lot of times to be think about what we don't have and What we're lacking or where we're not yet Where we aren't yet Located in our life, maybe we have a goal we've set for ourselves But what I want you to do is focus on all the things you do have right now family maybe friends your health The breath in your lungs And I want you to appreciate how sweet it is just to get the opportunity to live You could have been a Tree, which maybe would have been nice. You could have been a paper bag You could have been a cat, but you're a human and you get to play this game of life And I want you to appreciate that I Want you to appreciate how sweet this human experience is And go through in your mind take as long as you need to do this meditation And when you're ready You can get up And you can go about your day feeling refreshed knowing you did the right thing for your mind and your body and You deserve all the abundance and love you can imagine the world So thanks so much for doing this workout with us today. I Guess Anama stays in order Have a great day my dude or do that