[workout]
message\1\text=Get ready to start your abdominals session. 30 seconds on each exercise with 30 seconds rest
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message\2\text=”In the rest period, I will describe the next type of abdominal workout. ”
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message\3\text=You may want to read over the workout first to get a feel for them.
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message\4\text=”The first is butterfly sit ups. Place the soles of your feet together, with knees flared out.”
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message\5\text=”Then, whilst lying on your back, bring your hands from over head, and touch your shoes.”
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message\6\text=”Go Butterfly sit ups. Soles of feet together, hands right back, then sit up and touch your shoes.”
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message\7\text=”Stop. Ok, next is the plank. lie on your chest, then lift yourself up on your fore arms and toes.”
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message\8\text=You will then hold that position with a straight back.
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message\9\text=Go Plank hold.
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message\10\text=”stop. Ok, next is Bicycle crunch. Place both hands behind the head. Bring left elbow to right knee.”
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message\11\text=”Then right elbow to left knee. Keep alternating, left, right, left, right.”
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message\12\text=Go Bicycle crunch
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message\13\text=”Stop. Ok next is a reverse crunch. lie on your back, hands behind your head, and keep head back”
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message\14\text=Bring your knees up to your chest and then take them back down again
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message\15\text=Go reverse crunches
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message\16\text=Stop. That’s one circuit. Next is butterfly sit ups. The one with the soles of your feet together.
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message\17\text=Go Butterfly sit ups. Make tougher by keeping your hands at the side of your head
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message\18\text=Stop. 30 rest. Next is the plank hold.
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message\19\text=Go plank hold
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message\20\text=”stop. next is Bicycle crunch. So, left elbow right knee, right elbow left knee and keep alternating”
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message\21\text=Go Bicycle crunch
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message\22\text=”stop. next one is the reverse crunch. Lie flat, then knees to chest and back down. nice and quick”
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message\23\text=Go Reverse Crunch
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message\24\text=”Stop. 30 rest. Next one is Butterfly sit ups again, with soles of feet together”
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message\25\text=Go Butterfly sit ups
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message\26\text=Stop. 30 rest. Plank hold next
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message\27\text=Go plank hold
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message\28\text=Stop. 30 rest. Bicycle crunch next. Knees and elbows
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message\29\text=Go Bicycle crunch
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message\30\text=Stop. 30 rest. Reverse crunch next. knees to chest and back
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message\31\text=Go reverse crunch
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message\32\text=stop. Good job. Lookin good. lookin great.
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