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⏰ Timestamps:

0:00 - Intro
1:04 - Begin workout
1:15 - Follow-along warm up
2:30 - 30 sec jump rope freestyle 1/4 lb
3:10 - plank
3:50 - 30 sec jump rope freestyle 1/2 lb
4:30 - pulsing ab crutches
5:10 - 30 sec jump rope freestyle 1/4 lb
5:50 - Plank left side
6:30 - 30 sec jump rope freestyle 1/2 lb
7:10 - Plank right side
7:50 - 30 sec jump rope freestyle 1/4 lb
8:30 - Pulsing toe touches
9:10 - 30 sec jump rope freestyle 1/2 lb
9:50 - High plank
10:30 - 30 sec jump rope freestyle 1/4 lb
11:10 - Bicycle crunches
11:50 - 30 sec jump rope freestyle 1/2 lb
12:30 - Ab crunchers
13:20 - 30 sec jump rope freestyle 1/2 lb
13:50 - Plank
14:20 - Finish workout (or repeat)

Disclaimer: The information provided on the Jump Rope Dudes channel is not medical advice, nor should it be taken as a replacement for medical counsel. Jump Rope Dudes does NOT assume liability for the application of the exercises or information presented on this channel.

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