 Yo, Zendu Nation, two dudes back on the roof again for another workout. Today we're doing getting lean course week number three. Day number three, it's a leg day, it's going to hurt. We're doing all five rounds here for you, so you get to see me go through all the pain. Coach Dan? Dan? Dan. Coach Dan is going to take you through this. If you liked this video, give it a like. If you have any questions or comments, drop them below. Subscribe to the YouTube channel for more workouts like this one. And finally guys, if you want the rest of these workouts along with nutrition plan and cut community, the Zendu Dojo, a whole bunch of dope stuff, check out the first line of description. We've linked up our getting lean course for you. And right below that we've also put the junk roof that we're going to use throughout this video. I'll also link it up in the right hand corner of the screen right now. Let's get into it. Yeah. Go ahead, bro. Yeah. Yeah, here we go. All right, Zendu Nation. We're starting off as we typically do with 20 jumping jacks, 10 air squats, 10 front lunges, 5 on each leg, and then 10 push-ups, okay? No getting around this. If you're a beginner, I want you guys doing the warm-up three times. If you feel a little bit more advanced, two times is fine. We just want to minimize injury during the actual workout itself. Brandon, great form. Great form over here already. Fantastic. Yeah. All right. Deep. Nice and deep with the squats guys. 90 degree angle or a little bit lower with the top part of your leg and the bottom. Now next, for these front lunges, the biggest thing that you want to be doing here is making sure, see how Brandon's knee is not coming over his toe? That's because he's taking a big step forward and pushing back up with his heels to activate his glute. That's how you want to be doing it. You don't want to be pushing off with your toes. Okay? That is a no-no. And push-ups, 10 push-ups to finish, guys. Here again, Brandon's arms are not just standing out here like this. That can hurt the rotator cuff. They're in nice and tight. He's using mostly his tricep for this. That's the way you want to do it, ladies and gentlemen. Let's take a breather. Let's take a breather. Let's take a breather. Let's breathe. It's really hot. Yeah? All right. Go again, guys. 20 jumping jacks. Fantastic form there. Fantastic form. Yeah. That's the people who are like, that's not the right jump. That's not the right jumping jack form. And honestly, what even is? That looks pretty good to me. Looks like he's getting nice and warmed up. So even if you want to do them with your hands going like that in front, that's cool as well, Zendu nation. Just get warmed up, all right? Yes. Yes. Good variation. You can do the Zendu squat, which is folding your hands in the praying position. Fantastic. And then front lunges, guys. I'm going to say this about a thousand times during the workout. And those of you who watch our YouTube channel already know that I say this a thousand times during every workout. It's not about the time. It's about the intensity that you're putting into it. You are going to see Brandon throughout this workout be like extremely sweaty and just not wanting to finish the workout. That's real. We don't want to show you guys the workout where we're just crushing it and we're not really that sweaty. We want to show you the real version of how this should look. Laying on the ground, gasping for air by the end of it type of workout. That's the only way that the body is going to adapt and change, ladies and gentlemen. Go ahead, air squats. So just like the warm-up guys, now we're just going for what I want you guys to try and complete is 20, 15 to 20 repetitions for each 30 second duration. Brandon, fantastic form. That's some Zendu form right there, ladies and gentlemen. Knees are jutting out to the sides. He's got his knees placed at about shoulder width apart. He's coming down the entire way and activating all the right muscles on the way up. Good. Two, one, done guys. Jump squats. Jump squats next guys, good. Now for jump squats, exactly. The form does not, you should not have bad forms these. Your form should stay exactly the same and then when you're coming up, you're just exploding slightly off the ground. You don't need to jump up to the ceiling and overexert yourself, but just jump up. They're tough, man. They're tough. Come on, B. Come on, B. Good, and two, one, done. Ladies and gentlemen, boxer skip. All we're doing is alternating the weight of the feet from the right to the left, right to the left. Brandon, very good. Look in Shred City if I might add, if I might add. Good, ladies and gentlemen. Keep the intensity up for the duration of this workout. I don't care what you have going on today. You have time to do the thing, so make it happen. Three, two, one, and done. Go ahead. Air squats with capraise guys. Air squats with capraise. So, it's a regular air squat, but when Brandon comes up, his heels are lifting off the ground and he is floating into the air like a butterfly. Not really. Just like a zen dude. Like a zen dude would, you know. Good. Ten seconds guys. Ten seconds left. These don't have to be, you don't have to be doing them fast. We care more about form than we do speed. Three, two, one, and done. So Brandon's doing it, what he's doing here is squatting down and then when he comes up, he's just moving the feet back and forth and kind of, how would you say that? I don't know what word I'm looking for. What do they call that? Stagger steps. Stagger steps. Brandon's steady, the good old stagger. Stagger. He's coming down into a squat and then he's staggering his feet. Ten seconds left guys. Here we go. Six, five, four, three, two, one, and done. Again, nice and easy, nice and easy. Picture yourself as you know Rocky Balboa. Getting ready for a fight. You're just zoned in baby. You're just, you don't have to make those noises though. You can if you want. Guys, you know what? You are free during these workouts to do whatever the hell you want to do. If you want to scream like a madman or if you want to like, if you want to cry or if you want to laugh, you can do all that. That's what Zendu Nation is about, being 100% yourself. Two, one, Brandon, great form, yeah, great form. You guys like my brother's form? It's very good. It's very good. And I know this is tough guys. I know it's difficult. This is not an easy workout. Do the best that you can. What I don't want you guys to do is sacrifice your form so that you're doing, trying to do super fast reps. Notice how Brandon is just keeping a nice steady rhythm throughout all of these workouts. He's not overexerting himself. Jumping lunges. Now all Brandon's doing is just lunging and then shifting. Again, C, look how his knees do not come over his toes. That's because he's still taking a big step out even when he's jumping. Now this might be a little weird at first because B, how you feeling, bro? He's hurt. He can be a little painful, but my man is still getting through it. He don't care, they're painful. Two, one, done. That's a hell of a head. Air squats guys, air squats. Now your legs are going to be burning by the end of this workout. Work through the pain because guys, it's only 30 minutes. It's only 30 minutes. This doesn't even like one episode of how I met your mother is like 30 minutes. That's such a short period of time during the day for you to just get in and work out. So just work out. Just do the thing, all right? Three, two, and one. Very good. Jump squats guys. Good. Very good B. Exerting, I see the sweat starting, sweat city. If you are doing these correctly, even if you're in a cold place, you should be very sweaty. Good. Here we go, man. Good guys, 10 seconds left, 10 seconds left. When you think, remember, the human body, we only push ourselves to about 40% of what we can actually accomplish. When you feel like you can't go any more, alternate, just like Muhammad Ali or Rocky or that creed or Manny Pacquiao or Floyd Mayweather, insert the name of another boxer or fighter. Good. 15 seconds, halfway there guys, halfway there. Nice. Nice. Good, steady rhythm. Good, steady rhythm. You don't want to completely kill yourself so that you can't even do the last circuit, but you want to be progressively pushing yourself harder and harder. Squats with calf raise. Good. 15, 15 seconds guys, halfway there. Come on. Come on Zendu Nation. What's up players? Yeah, but you didn't think I did that in the middle of workouts. Just at the beginning, well I did because I want to know what's up with Xiao. One done. One squat taps guys, coming down, staggering the feet, coming back into a squat. We're coming down, staggering the feet, back into a squat. Stagger back, stagger back. Very nice. 15 seconds guys, 15 seconds, 10 seconds. Come on ladies and gentlemen, and 5, 4, 3, 2, and 1, done. Very good. Boxes skipping. Boxes skipping. Now guys, this might seem like overwhelming at first if you're a beginner or if you've never worked out before and you just want to learn how to lose some weight initially. Just do two of these circuits. Just do three of them. You don't need to do the whole five. Don't be intimidated by the workout. Yes, they're meant to be super intense, but if you're just starting off, you can do one or two and be fine. Three, two, one. Nice. Very good, very good. Yes, Zen Master Rep. Zen Master Rep is getting it in. This is... Guys, I'm not going to tell you more. Just do the thing. Just do it. When you wake up without any motivation, do you think Brand and I wake up every day and we're like super psyched to work out? No. Some days we're more psyched than other days, and the days where we're not psyched, just do it. You don't need to... Here we go. Jumping lunges, guys. Everything you got, everything you got. Come on, Zen Dude Nation. Come on, Zen Dude Nation. If you get intense, then you're done for the day. You don't have to do this anymore, so get up, get this done, and go have fun. Good, man. Come on. Come on. 10 seconds. See? He's struggling. He's struggling. That's how you should look. That's exactly how you should look. Let out a grunt. Let out a grunt or two. Go ahead. And done. Third Circulation, gentlemen. We are just about halfway through. Dig deep here. Find that little part of you deep down inside that's like, I'm trying to be sexy. I'm trying to be sexy and I'm trying to be happy. No more of this feeling crappy anymore, okay? Find that part of you and put it in your head during this workout. There's only 30 minutes. 5 seconds, guys, 5 seconds. 3, 2, 1, and done. Jump squat. Nice. Fantastic. Notice, guys, Brandon is definitely more exhausted than the first circuit, but he's still exerting the same amount of energy. That's what you want to be doing. And we were just talking about this. This is going to burn a lot because of the lactic acid buildup if you have not been doing these types of workouts, but trust me, the more you do them, the easier they will become. 5 seconds, guys. Come on. 3, 2, 1, and done. Jump rope box or skip. Jump rope box or skip. Nice. Nice. Get after it, guys. Get after it. Come on. And I believe when this video is released, it's going to be Monday, so there's nothing better than getting back on track to your week than just, you know, giving yourself a nice little kick in the ass with one of these workouts. 10 seconds, ladies and gentlemen. 2, 1, squat, yeah, squat, yeah, squat, yeah, squat, oh, yeah, Brandon, 15 seconds, ladies and gentlemen. Come on, Zendu Nation. Have fun with it, too. You should be working out with a friend. I always work out with my buddy. You should work out with your buddy. 5, 7, 6, 5, 4, 3, 2, and 1. Right now, front squat taps. Nice, man. Squat, and then stagger, squat, stagger, squat, stagger, good, good, ladies and gentlemen. Come on. 13 seconds, come on. Keep it going. Keep it going. You're done after this. Anything else? So just stay with us, guys. Stay with us. 5, 4, 2, and then you have 1, and then you move ahead, ladies and gentlemen. Man, I don't know about you, but I would much rather prefer to stay lean while traveling around the world and looking cool jumping rope than being in a gym all the time. Now, it's not for everyone, but you're at Zendu Fitness, guys. Our fitness brand is more about living an epic life than it is having the most muscular, perfect body. 6, 5, 4, 3, 2, 1. If you mess up, then just, baby, yeah, you think you're in shape, and then you do a Zendu Fitness workout, and you're like, I don't think I'm in shape. Good, guys. Push through these last two exercises, last two exercises, and then we only have two more circuits. You're this much closer to not having to do anything else the rest of the day. Hallelujah. Good, guys. 7 seconds. 5, 4, 3, dos uno setto. What do you think of that form, B? That's what I'm talking about. My man over here does not slack on form. That's exactly what I want you guys to do as well. Good, man. Come on. Keep going, guys. 15 seconds. Halfway there. Let's go. Let's go. Good. And slow it down if you need to. Slow it down if you need to. 5 seconds. 5 seconds. 4, 2, and 1. Guys, fourth circuit, we're in the fourth quarter here. Let's make sure to continue to turn up the heat. Nothing really different than what I said the last circuit because nothing really changes. I think it's pretty common in fitness for people to want more or something new or for me to say something different to get you through this workout. Just do it. Just keep going. Keep going and don't stop until it's over, all right? 5 seconds. 4 seconds. 3 seconds. 2 seconds. 1 second. Still maintaining that form. Good, B. Good. Nice. And if you guys do need to rest, what I would recommend is that you rest for like a split second or two, just like Brandon's doing, 1 second or two, and then back down into it. Good, guys. 10. Good. Keep going, guys. Keep going. 3. 2. 1. Just give up next, guys. Boxers give up next. We only have... This is our... 3rd. 3rd. To last. 4th. Actually 4th to last. 5th to last. 5th to last. 5th to last jump rope exercise of this workout. Good, B. Halfway there. Come on, guys. Come on, ladies and gentlemen. I know you're tired. I know you want some food. You're about to get some, okay? Just push through the rest of this workout, ladies and gentlemen. 5th. 4. 3. 2. 1. Good, Brandon. Maintain the form, guys. The biggest thing is that you maintain the form. We don't necessarily care if you lower your frequency. We just care that your form is staying on point, so make sure that it is. Halfway there, guys. 15 seconds. 15 seconds. Good, ladies and gentlemen. Also, why are you going through these workouts, guys? And you're like, dude, this is so hard. This is so difficult. Why don't you take a second to recognize how much opportunity it is to run squat taps? So, guys, why are you going through this workout and why are you thinking, damn, this sucks. This is really hard. Why don't you just be grateful for the fact that we get to do these workouts together? Like, Brandon and I get to make a workout and hit upload on YouTube, and then we get to work out with you guys. Like, some of you are from all different countries. How cool is that? Less than 10, guys. 7 seconds. 5, 4, 3, 2, 1, you're done. You're done. Ladies and gentlemen, Boxer Skip. Boxer Skip here. We're almost done with this circuit, so continue the intensity, ladies and gentlemen. Brandon has a nice film of sweat around him. That's how you want to look. You want to look a certain way, like people come up to you and they are about to give you a hug. And they're like, ew. That's how you want to look. You want to look so sweaty that you turn people away. Or maybe you attract them. I don't know. Maybe some people are into your pheromones and they like your sweat. Done. And go. Good guys. Just coming down straight, nothing fancy about these. Just put the work in. Put the work in. I hope you guys are also enjoying the music that you're currently listening to. We like to go to SoundCloud and just find random cool artists. So if you have suggestions for songs or if you're a creator and you have cool songs that you want to put into these videos, email us. Contact us at newfitness.com. Three, two, jumping lunges. Jumping lunges. Now it's okay to slow down the frequency again as long as you're making sure that your form is staying intact. I know, Dan, you said that at least a hundred times now. But guys, look, if you're going to be fit, if you're going to get healthy, you got to make sure that you're doing the exercises right to prevent injury. Because if you're injured, then you're definitely not going to be getting the exercises in. Good. Come on guys. Five seconds. Dig deep, Zendu Nation. Let's go. Two, one. Air Squats, ladies and gentlemen, fifth and final circuit. You've made it this far. Do not give up on yourself now. Let's go. I know I joke a lot. That was me being actually very serious. You have made it to this point. Finish the last circuit with your utmost maximum effort. Yeah, your utmost maximum effort. Okay? Your UME. It's a new thing that we created in Zendu Fitness. U utmost maximum effort. Four seconds and done. Jump squat, jump squat. Good B. Now notice here, good. He's slowing down the frequency but not giving up on that form. Very good guys. Nice B. Fifteen seconds halfway there. Come on guys. Last circuit. Give it everything you've got. Leave it all out on the floor or the cement or the rubber mat. You know how that saying goes, like leave it all out on the floor. We'll leave it on whatever surface you happen to be on. One and done. Faster skip, ladies and gentlemen. Look at my man sweating. Look at B sweating. That's how you want to look guys. I know that I'm not sweating because I did a workout yesterday or on Friday but That's how you should look, okay? Fifteen seconds halfway there ladies and gentlemen. Come on guys. Come on Zendu Nation. Like we talked about on Friday's workout. The way that you approach these workouts is the way that you show up in your own life. Your business. Your relationships. Your lifestyle. Here we go ladies and gentlemen. Come on Zendu Fitness. We don't care if you're 60 years old, if you're 15 years old. You can go at your max intensity and still lose weight and get lean, okay? So pick it up. Last circuit. You've made it this far. Just go the whole way. Come on. Ten seconds. Good. Good guys. Five. Four. Three. Two. One. And zero. Ladies and gentlemen. Front squat tap. Squatting down and then staggering. The squat and the stagger. Very good. Twenty seconds left guys. Come on. Push it. You're more than halfway through the workout. Let's finish. Good guys. Ten seconds left. Ten seconds left. When you're starting to feel shitty and when it's hard, that's when a Zendu or Zendu that pushes through that pain and gets to the other side because it's all just give guys last jump rope exercise of this entire workout. Make it count. Make it count. There you go. Good B. Good man. My man's been working hard. He's working hard. That's why he's lean. That's why he's lean because he's consistent. 15. 15. Let's go guys. Come on. Ten seconds left. Come on Zendu nation. Guess what? The workout's almost over. It's probably party time. Because it's Monday. Lunges ladies and gentlemen. We're going to do the easy ones now because the ones that are not easy are coming up next and last. Very good form Brandon. Continue that. Even through the last exercise, keep your form on point. Think of up on yourself guys. Good. 15 seconds left. Zendu fitness. 15 seconds left. Check it out. Now it's only 10 seconds. See how I did that there? I said it twice and it wasted more time. Now there's only five seconds. Three, two, one. Done. Jumping lunges guys. Last exercise of this circuit of this workout of this day. Let's get after it. Finish it guys. Come on. Come on B. Come on Zendu nation. Come on B. Come on Zendu nation. 12, 11, 10, 9, 7, 6, 5 and 1. You're done.