 what's up players what's up send dude nation this is dan whitmer uh today i'm gonna today i'm gonna show you how to get six pack abs i'm not flexing i'm not i'm not flexing what's up players what's going on guys dan whitmer from send dude fitness my brother brandon he's still in los angeles i'm cool cool not even sad not crying not crying i'm not but brandon's still in los angeles and i came here to austin texas the point that we're trying to make here guys is that you can be anywhere in this world and you can still get an amazing efficient fat burning workout in to get a six pack to just get lean in general and to just feel better we've been getting a lot of requests in the youtube community thank you first and foremost for continuing to provide brandon and i feedback um and a lot of you guys are asking us how can i get a six pack abs jumping rope there's a big uh misconception around how you actually get abdominals and how to keep them it's mainly food and creating a caloric deficit guys okay it's not about doing thousands upon thousands of sit-ups until your back break well dan if we're not doing any ab exercises how am i going to get a six pack with the jump rope now the answer is pretty simple if you maximize your caloric burn you are going to be able to shed body fat and shedding body fat is how you get a six pack not from doing you know thousands and thousands of crunches so for today's workout guys what we're going to be doing is going at a super high intensity with the jump rope and then doing a lot of lower body body weight exercises because those when combined are what is going to give you the max calorie burn on these workouts if you would like our favorite recommended jump rope that we use click the link below check it out it's cross rope they're the best most durable ropes that we have found to date so give it a try all right dudes and do that so let's you know get intense let's have some fun and then get on with your day all right ladies and gentlemen let's get after it today guys we got a little bit of a longer circuit so we're going to try and burn the most amount of calories possible so that you can get a six pack or see those abdominals now to start things off guys we're going jump rope regular bounce but i'm alternating between periods of very intense fast and then slow so right now i'm going slow check me out i'm chilling and then i speed up and go as fast as i possibly can i want you guys to swing the rope as fast as you possibly can chill chill chill and then speed it up high knees now get them up there guys make sure you're going your legs should be at 90 degree angle bend so check out i got a smile on my face i don't care if it's hot i'm just getting after you know just grateful to be outside having fun burning some calories yo so do the same thing ladies and gentlemen all right guys next up jump rope sprinting so this is a whole minute of jump rope sprint if you can't do sprint just go ahead and do regular bounce as fast as you can go but as you'll see here during this whole minute i am i am almost completely dead at the end of this that's how you want to feel guys we're only doing this circuit three times okay we're not doing it five just three times a little bit less than the 30 minute workout so make me count good guys up next jump squat so all i'm doing is getting down into the squat position i'm maintaining my form and then just jumping up in the air slightly i'm not going so crazy that i lose my form squatting down my legs are bending more than 90 degree angles my back is staying straight i'm exploding up when i go up that's what you guys want to be doing turn to the side here you can see keep that form intact y'all all right ladies and gentlemen up next fast skip this is the multi-step skip so i'm kicking my foot out and i'm getting two hops on the opposite foot while that happened so it's kick out and then back and the opposite foot is staying there and just tapping twice as this happened so if you check it out i go kick out kick back kick out kick back it's a little little cycle kind of thing good guys come on zen do nation we got you know you got stress you got stuff going on in your head at home at work just go skip it out get all that stress get rid of all that shit just go go grab your jump rope and just get after it you know what i'm saying jumping lunges with a middle tap so that's a little bit different than jumping lunges because when i come up on the way up i'm just tapping my feet before tapping my feet in the middle before i go back down not super complicated but it might take a little bit of time to get this move down so if you just want to do jumping lunges that's also fine just know that your butt is gonna hurt severely after this because mine certainly didn't last jump rope exercise we got jump rope mummy kicks jump rope mummy kicks guys so i'm up on my toes here and i'm just slightly kicking them out feel free to do what i'm doing where i'm just like resting and i'm kind of going single leg mummy kicks um where i just right there where i stay up on one for a little bit and guys don't get discouraged if you can't go as fast as i can or brandon or other people that you see that's not what this is about this is about going at your maximum intensity and working your way up to eventually go faster and faster i'm in last one we're finishing with high knees come on again let's get them up let's get them up make sure you leave it all out there so you don't have to come back and think about working out later get so intense that you sit down and you're like thank god i don't have to do i don't have i can sit on my ass the rest of the day this is great good guys and check make sure you give this video a like and subscribe to the channel if you want more workouts catch you later zen new nation hey zen new nation so let you guys know this is how you should fail when you're done you get some water and a taco