 Yo, Zandu Nation, what's up? So, all of our footage, maybe you saw the vlog got lost, and so that's why I'm doing the beginning of this workout from this couch here, but you've got a back and jump rope workout today, so you're going back and forth between jump rope workout amounts and either pull ups or inverted rows. It's an awesome workout. You have eight exercises total, take 10 seconds between each exercise, one minute between the circuits, repeat it four to five times, have as much fun as possible, go as hard as you can if you like the video, give it a like, if you have any questions or comments, drop them below, and of course, subscribe to channel for more workouts, vlogs, and other stuff that we think you might like. All right, Zandu Nation, we're getting right into this today. We're about to start with jumping jacks. Let's warm it up. Here we go. Getting lean course, week one, day five. Let's finish strong. We're not killing ourselves here. We're just warming up. Keep that core tight. It's hard to mess up jumping jacks. On these air squats, make sure your knees are jutting out to the sides and you're bringing your booty parallel to the ground. And again, with these front lunges, as always guys, we wanna make sure you're creating a 90 degree angle between your calf and your hamstring. Good form over everything. Push ups, we're going 90 degree angle between the bicep and forearm. Keep a control, keep it tight, keep that booty down. You see here, your boys are just chilling. We're about to get back into the second round of the warm-up here. Starting off with jumping jacks. And we go, here we go, air squats. Drop that booty to the floor. For our lunges, keep your core tight here, really focusing on good form. You wanna bring that knee just an inch or so off the ground. So every time you're lunging forward, that knee's just an inch to two inches off the ground. All right, last exercise of the warm-up here. Finish showing some push-ups. All right, chill for a minute, not a minute. Take a few seconds. We're about to get right into this workout here. First exercise, pull-ups. And if you can't do pull-ups, do negative pull-ups. Where you jump up and you slowly bring yourself down. If you can do regular pull-ups, awesome. We just got five of them, and now we're resting. Take that 10 second rest. Jump rope, regular bounce, coming up next. Right after it. And again, like always, guys, the key to these workouts is going all out with your effort. The harder you go, the more results you're gonna see. It's that simple. There's a direct correlation between your effort and calories burned. So if you're gonna take the time and do this workout, go all out. And those feet again should only be coming, you know, an inch off the ground. Just barely off the ground. Rest, catch your breath. We got inverted rows coming up next. And again, here, keep that core tight. Really, you wanna just keep your whole body flat, like a flat wooden board. Awesome job. Rest, we're about to get back into it. The jump rope, regular bounce here. You can see here, we're trying to keep our arms jetted out just to the side. And this is great for jump rope, regular bounce. You'd wanna bring your wrist in if you're doing tricks a little bit. But our wrists are pretty far off to the side. So we were just focusing on spinning the rope as fast as we can here. So make that your intention as well. Whip it, whip it real good. All right, next exercise, we're back to the pull-ups again. Last set of pull-ups for this circuit. And again, if you can't do pull-ups, do negative pull-ups for jumping up and lowering yourself down slowly for five repetitions. Next exercise, jump rope, regular bounce. Catch your breath, take a deep breath into your nose. Out through your mouth, let's roll. Really spin that rope as fast you can here. Don't worry about messing up. We really just want you to go all out with your effort. If that means you mess up from time to time, that's fine. We do too. Finish strong here, come on. You got this. All right, catch your breath. We got inverted rows. Last set of these for the circuit. Get yourself set up. I really wanna squeeze those, that scapula together. Really working those rhomboid muscles. All right, catch your breath. Last exercise of the circuit, then you get one minute rest. So give this last set of jump rope, regular bounce, everything you have. Let's go, come on. 20 seconds left. Give it everything you've got here. Finish strong. You're doing awesome. Here we go. Home stretch. Five seconds, everything you've got. Finish strong. Beautiful. So now you're gonna take a one-minute rest and you're gonna do this circuit three to four more times.