 What's up, players? What's going on, Zendu Nation? Dan Whitmer here, Brandon Epstein, Zendu Fitness. Let me break it down for you real fast. We believe that fitness should be entertaining and fun, and you should be able to watch our videos without always having to rewind them. So, for you, our awesome community, guess what? We're doing full-length workouts now. We're gonna try and do as many of them as possible on a roof, but we're always gonna be doing them together now, so one of us will be working out. One of us will be motivating and leading you guys through some tips. The goal here, guys, is to continue to just travel around the world and show you that you can have a fit body anywhere in this world. If you liked this video, please, please give it a thumbs up below, follow by a subscribe. We would greatly appreciate that. If you want the jump rope that we use in this video and every video that you're gonna see from the Zendudes, it's a cross rope, best, most durable rope on the market, click the link below or right here and get yourself one. What we're doing right now is the full workouts through the first month of our Getting Lean course. You can follow along with these or if you wanna purchase the course, which includes a lot more information on nutrition, daily interaction with Brandon and myself, and a lot more information on how we make this lifestyle work, click the link below and purchase it. That's all I got for now, baby. Let's work out. All right, folks, we are starting off with our warmup and as you can see here, our fitness model, Dan Whitmer, is getting us going with some jumping jacks. You may be wondering to yourself, what is a proper jumping jack for him? Well, as you can see, Dan is just flailing his arms up and down and legs outward and that is really the best form you can do for jumping jacks. Here we've got the air squats for 10 repetitions and the beauty here about the air squat is you get blood flowing up and down your body and you can see Dan's protecting his knees by jutting them out to the side and dropping that booty low for full extension. Dan, he's cruising. Now we got 10 front lunges on both sides and you can see here, he's pressing up through his heel and really trying to line that knee over his ankle every single time. It's just beautiful, it's beautiful what he's doing here, I can't even take it. All right, 10 pushups and that's the first round of the warmup. You can see here, Dan's protecting his rotator cups, his shoulders by really focusing on bringing his shoulder blades back in his scapula. It's a beautiful thing. Again, all right, we'll talk about the jumping jacks. You've got 20 of them right now and the goal of jumping jacks is just to get blood flowing throughout your body. We don't want to exercise cold so if you're somewhere cold right now the warmup, the jumping jacks, all of these exercises help warm your body up, protects your joints and your muscles from tearing or doing other awful things. All right, Dan, you got those 10 air squats here and again, you can see Dan has his weight back on his heels and so this is the perfect air squat form. If you can see Daniel, you can replicate this, that's what we want for you. Creating that 90 degree angle between his cap and his hamstring. There's a lot to say about all the things he's doing over here. All right, so we got 10 front lunges. You're doing great, man. Back and forth. You're doing great, bro. Thanks, you too, man. Thank you, bro. And you can see what makes front lunges a lot easier is getting holes in your sweatpants. If you can do that, you have a lot more room to bring your knee through your pants. All right, he's gonna finish off the warmup here with 10 pushups and again, we're bringing that body down and creating that 90 degree angle between the bicep and the forearm. Who's ready for a workout? Starting off with jump rope front straddle here. You can see what Daniel's doing. He's just moving upward and backward on the ball to his feet. And look at the rest of his body. See how he's not moving anything really but the ball. Using the momentum of this slightly heavy cross, heavy cross rope we have to keep it. It's working his shoulders pretty good. It's engaging his entire body. Next exercise here, we're just doing some straight plyometrics, high knees. And the goal here is trying to get those knees about waist level high. That's your goal every time. You're exploding off the balls of your feet, keeping that back straight and bringing those knees up to your waist. And Dan's doing a great job showing this here. Look at him go, ladies and gentlemen. Oh, beautiful form. Do the thing. Are you sure he's doing the thing, isn't he? Yeah. I wish we had a drone overhead right now to capture this. Right here is jump rope side straddle. And much like the front saddle, you're just staying on the balls of your feet. You're letting the rope do the won't hunt your back over. Don't try to do anything crazy. Just let the rope do the work and bounce back and forth. Dan, you got yourself about 10 seconds left and you got yourself 10 seconds left and you're done with this exercise. Next exercise is butt kickers. And like the name of the exercise says, you're trying to kick it for the buttocks. You do too, 10 seconds left. Keep moving strong, high intensity workout, guys. We're not, this ain't no Newport Beach, all right? Let's go. The second half of the circuit's gonna be the same four exercise again. So you can see Dan is doing the jump rope front. So again, I cannot emphasize how important it is to keep everything in your body tight and let the rope do the work. And that's why having a good rope is so important. Because if you have a shitty rope, it's gonna get, excuse me. Hallelujah. A bad rope is gonna get tangled. You got about five seconds left, Dan. Knees again. Remember, what's the number of little high knees? Get those knees up to waist level. Look, it's really important because it helps remind you to get your knees up. And you guys, you got 10 more seconds of getting those knees up before you get a 10 second break. Let's go, let's go. We got side straddle. One more again. One more time for the people at home. So you guys, use your own number of rope and just bounce on the ball of your intensity high. It's easy to just like, go through the motions of the workouts, but that's not the point. You're here, you're doing it, so you might as well do the thing. Side, and you get a full one minute break. We're doing butt kickers again. Watch, Dan. Getting this exercise. Come on, let's go. Let's go, D. Let's go, dudes and dudas. We got 10 seconds more. Come on, finish strong here. Then you get a minute break. Leave it all out doing this workout. You know, you should feel pretty bad about yourself because no one messes up at jump rope. Everyone's perfect. Just kidding, guys. You got six more seconds left in this exercise when you get a little 10 second rest. Trenuous exercise. A jump rope side straddle here. Nothing changes from the first circuit. Back dance shoulders. You know how you got those shoulders? But jump and rope. Finish strong here. Come on. After this circuit, you got to dig deep to finish. It's not a lot of half, a lot. 10 seconds left. Continue to try to kick yourself in the butt. Do the best you can. Make mistakes. You're gonna have to push yourself. Get in your zone here. Nothing else exists except for maybe 10 more seconds. Finish strong and smile. Sometimes smiling helps to leave tension. So I hear. So I read in a book somewhere. Jump rope side straddle. You put the effort in, you're gonna get the results. So finish strong. 10 seconds here. Let's go. Come on. Push yourself, guys. 15 more seconds. Third circuit like this. You shouldn't be able to go as fast as you did in your first one. You should be fatigued by now. You should be slowing down, but you should still be pushing yourself as hard as you can go. Two seconds, Dan. Come on. Trenuous sweat at the end. You should be reconsidering which point just like Dan is. Seconds. Let's go. Exercise right here. Come on. Both sides straddle here. 10 more seconds, Dan. You got about seven seconds now. Let's go. Come on. Finish strong. Zen, dude. Fitness. You're about to be a witness. My boy, Dan. You can tell that we used to play football. We're getting on, but we're like your bro. Ground here. But he's really pushing himself by continuous side straddle. Push yourself. I hear you're doing this together. Finish strong. Relationships. And the way they approach everything. Let this work out to be the metaphor for you're in 1% of people in the world's intensity. So awesome work, you too. So you should be drenched with sweat at this point, and that's okay. Your cable loads so much more than you've ever moved except your wrist just flat. Just jump right back in. Jump right back in. Three, two, one, tight. Protect your back. 10 more seconds. Seconds here. Jump rope, side straddle. Got this. Kick yourself in the butt. You know what you're doing.