 What's up players? What's going on? It's Dan Whitmer from Zendu Fitness and today we're doing an endurance workout What's up players? What's going on Zendu Nation? This is Dan Whitmer and today we're mixing it up a little bit We're gonna do an endurance workout So instead of that 30 10 20 10 interval that we typically do we're going a minute on and 30 seconds off Okay, so get ready to sweat and also get ready to increase that aerobic capacity Meaning heart strength as we start to do more of these longer endurance types of workouts If you liked this video, please go ahead and give it a thumbs up below and also subscribe to the channel If you want to continue to receive these free weekly workouts and interaction with Brandon and myself To teach you how to get better at jumping rope and just living an awesome lean life If you want the jump rope that we used in this video Click the link in the description or in the card right here, and you can get that right away All right, Zendu Nation. I'm gonna stop talking now. Let's work out All right, ladies and gentlemen here we go nothing too fancy today. We're doing an endurance workout So we're gonna be spinning the rope a little bit slower And doing minute long sets with 30 seconds in between so go ahead and follow me here guys I'm just doing regular bounce and sometimes switching it up between running in place also boxer skid maybe a little mummy kick I'm not over exerting myself because remember this is an endurance workout So we're going for longer amounts of time here than our typical, you know 2010 or 3010 we're gonna start adding in some new curriculums here at Zendu fitness to You know help help you guys achieve different goals instead of those just high intensity fat burning workouts We're gonna have workouts like this that are more endurance focused and help to increase your aerobic capacity or your heart strength Allowing you to work out for longer times, but also to burn a lot of fat as well because you're let's face it You're gonna be sweaty when you're spinning the rope for this this long Even if it is at a more moderate intensity All right ladies and gentlemen on to the second round here on to the second round It's important to pace yourself Because you don't want to burn out the idea here is that you're gonna complete this circuit two to three times total So after you get done with this one rest for a minute Complete it two more times if you can okay if you can only plead it to complete it two times total That's fine as well And you know mix it up I like to spin around a little bit here and show you that Less is always more guys look at my body's not really moving a whole lot My wrists are basically controlling the entire rope and you probably can't tell or you sort of can tell from here But I usually try and look at something and focus on it when I'm jumping rope especially for a long period of time All right ladies and gentlemen third one here. Let's go third one Like I always talk about Zendu nation It's not necessarily about the time that you put into your workout. It's about the intensity Okay, so even though I'm going for a longer time period here I'm still pushing myself. You probably can't see it from right here, but I'm super sweaty right now Like my body is still in a in a in a phase of feeling kind of uncomfortable because I'm going I'm pushing my body to that limit and guys remember that's the only way that the body is going to adapt and change Okay, so push yourself push yourself fool Come on ladies and gentlemen Second to last one of this circuit Let's do this. Come on. I know the shoulders are getting tired. Those legs are burning a little bit those calves are burning It doesn't matter. Okay, you if you're working out for less than 30 minutes. Remember guys Yeah, this is less than 30 minutes of your day get intense So you don't have to think about exercising the rest of the day push yourself to your max last one ladies and gentlemen Let's get after it here. I hope everyone Rest for a minute and repeats this another two times push yourself ladies and gentlemen This isn't more than you know a 20-minute workout 25 at the most push yourselves Enjoy the exercise guys. Make sure you're finding a place to do this. That's fun It makes you feel alive put on some music that you love And just go out there and have fun Please subscribe to the channel if you guys want more of these workouts Go ahead and pick up the jump rope that we use in this video. It's below in the description and also Thank you for being here and thank you for helping grow the zen dude fitness community. We appreciate you guys a ton