[workout] message\1\text="This is a skipping session with various exercises. If you don't have a rope, just pretend you do" message\1\timeinterval=5 message\2\text=Skipping is for 60 s each time. You can vary your skipping technique as you wish. message\2\timeinterval=6 message\3\text=Sometimes I will throw in a 5 s double jump period. Get ready for the first 60 s in 5 s message\3\timeinterval=7 message\4\text=Go 60 s skipping. message\4\timeinterval=30 message\5\text="Ready in 10 s, for 30 s worth of burpees" message\5\timeinterval=80 message\6\text=Go 30 s burpees message\6\timeinterval=90 message\7\text=Stop. Back to skipping message\7\timeinterval=120 message\8\text=Go double jumps message\8\timeinterval=150 message\9\text=Back to normal skipping message\9\timeinterval=155 message\10\text=Ready in 10 for 30 s press ups. message\10\timeinterval=170 message\11\text=Go 30 s press ups message\11\timeinterval=180 message\12\text=Stop. Grab that rope and 60 s skipping message\12\timeinterval=210 message\13\text=Go 5 s double jumps message\13\timeinterval=240 message\14\text="Back to normal skipping " message\14\timeinterval=245 message\15\text=Ready in 10 for 30 s squat jumps message\15\timeinterval=260 message\16\text=Go 30 s squat jumps. message\16\timeinterval=270 message\17\text=Stop. Back to skipping. message\17\timeinterval=300 message\18\text=Go 5 s double jumps message\18\timeinterval=330 message\19\text=Back to normal skipping message\19\timeinterval=335 message\20\text=Ready in 10 for 30 s sit ups. message\20\timeinterval=350 message\21\text=Go 30 s sit ups message\21\timeinterval=360 message\22\text="Stop. Grab that rope. 60 s skipping. " message\22\timeinterval=390 message\23\text=Go 5 s double jumps message\23\timeinterval=410 message\24\text=Back to normal skipping message\24\timeinterval=415 message\25\text=Go 5 s double jumps message\25\timeinterval=430 message\26\text=Back to normal skipping message\26\timeinterval=435 message\27\text=Ready in 5 for 30 s star jumps message\27\timeinterval=445 message\28\text=Go 30 s star jumps message\28\timeinterval=450 message\29\text=Stop. Doing well. Half way. Back to 60 s skipping message\29\timeinterval=480 message\30\text=Go 5 s double jumps message\30\timeinterval=510 message\31\text=Back to normal skipping message\31\timeinterval=515 message\32\text=Ready in 10 s for 30 s Burpees message\32\timeinterval=530 message\33\text=Go 30 s Burpees message\33\timeinterval=540 message\34\text=Stop. Back to that skipping message\34\timeinterval=570 message\35\text=Go 5 s double jumps message\35\timeinterval=600 message\36\text=Back to normal skipping message\36\timeinterval=605 message\37\text=Ready in 10 s for press ups message\37\timeinterval=620 message\38\text=Go press ups message\38\timeinterval=630 message\39\text=Stop. Back to that skipping. Looking good. Keep pushing. message\39\timeinterval=660 message\40\text=Go 5 s double jumps message\40\timeinterval=680 message\41\text=Back to normal skipping message\41\timeinterval=685 message\42\text=Go 5 s double jumps message\42\timeinterval=700 message\43\text=Back to normal. Keep it going message\43\timeinterval=705 message\44\text=Ready in 10 s for squat jumps message\44\timeinterval=710 message\45\text=Go squat jumps message\45\timeinterval=720 message\46\text=Stop. Back to that skipping message\46\timeinterval=750 message\47\text=Go 5 s double jumps message\47\timeinterval=780 message\48\text=Back to normal skipping message\48\timeinterval=785 message\49\text=Ready in 10 s for sit ups message\49\timeinterval=800 message\50\text=Go 30 s sit ups message\50\timeinterval=810 message\51\text=Stop. Grab that rope again. 60 s skipping message\51\timeinterval=840 message\52\text=5 s double jumps message\52\timeinterval=870 message\53\text=Back to normal skipping message\53\timeinterval=875 message\54\text=Ready in 10 s for the last one. Star jumps. We will finish on a 40 s burn. message\54\timeinterval=890 message\55\text=Go 40 s star jumps message\55\timeinterval=900 message\56\text=Stop. Great job. Don't forget to stretch and get some liquids. message\56\timeinterval=940 message\size=56