[workout]
message\1\text=”Get ready for glutes, abdominals, and tricep workout. Each exercise is for 45 seconds, then 45 rest”
message\1\timeinterval=5
message\2\text=”Squats are first. From a standing position, and feet a little wider than shoulder width apart,”
message\2\timeinterval=6
message\3\text=”squat down until you are nice and low, and you can feel it in your legs and glutes.”
message\3\timeinterval=7
message\4\text=”Put your arms straight out in front of you to balance, or hold dumb bells beside you”
message\4\timeinterval=8
message\5\text=”Ready for squats in 10 seconds. Remember, you can pause if not quite ready.”
message\5\timeinterval=9
message\6\text=Go squats. 45 seconds.
message\6\timeinterval=45
message\7\text=”Time. 45 rest. Next is front lunges. From standing position, step out with the right leg,”
message\7\timeinterval=90
message\8\text=”bending at the knee, so that the other knee touches the floor. Then push back to standing position.”
message\8\timeinterval=91
message\9\text=”Then step forwards with the left leg in the same way, so that the other knee touches the floor.”
message\9\timeinterval=92
message\10\text=Then push back to the standing position. This is repeated. Ready in 25 seconds
message\10\timeinterval=93
message\11\text=Go front lunges
message\11\timeinterval=135
message\12\text=Time. Sit ups next. The sit ups are butterfly sit ups.
message\12\timeinterval=180
message\13\text=”Place the soles of your feet together, with knees flared out.”
message\13\timeinterval=181
message\14\text=”Then, whilst lying on your back, bring your hands from over head, and touch your shoes.”
message\14\timeinterval=182
message\15\text=Ready in 30 seconds.
message\15\timeinterval=183
message\16\text=”Go Butterfly sit ups. Soles of feet together, hands right back, then sit up and touch your shoes.”
message\16\timeinterval=225
message\17\text=Keep your hands at the side of your head to make it harder if you wish
message\17\timeinterval=226
message\18\text=”Time. Triceps next. Stand about 1 meter from a wall. Keeping your feet 1 meter from the wall,”
message\18\timeinterval=270
message\19\text=”allow yourself to fall to the wall, supprting yourself with your hands on the wall, at face height.”
message\19\timeinterval=271
message\20\text=Now bend your elbows until they touch the wall. Then push back to straighten your arms
message\20\timeinterval=272
message\21\text=This is repeated. Ready in 20 seconds.
message\21\timeinterval=273
message\22\text=Go triceps on wall
message\22\timeinterval=315
message\23\text=”Time. 45 rest. Next is side lunges. Step out to the right, bending at the knee, then push back.”
message\23\timeinterval=360
message\24\text=”Then step out to the left, again bending at the knee, then push back to the central position.”
message\24\timeinterval=361
message\25\text=Ready in 30 seconds
message\25\timeinterval=362
message\26\text=Go side lunges
message\26\timeinterval=405
message\27\text=”Time. Ok, that’s one circuit. We do that another twice. Doing well. Squats next in 40 s”
message\27\timeinterval=450
message\28\text=Go squats
message\28\timeinterval=495
message\29\text=Time. 45 rest. Front lunges next
message\29\timeinterval=540
message\30\text=Go Front lunges
message\30\timeinterval=585
message\31\text=”Time. 45 rest. Butterfly sit ups next. Remember, the soles of the feet are together with this one”
message\31\timeinterval=630
message\32\text=Go Butterfly sit ups
message\32\timeinterval=675
message\33\text=Time. 45 rest. Triceps on wall next
message\33\timeinterval=720
message\34\text=Go Triceps on wall
message\34\timeinterval=765
message\35\text=Time. 45 rest. Side Lunges next.
message\35\timeinterval=810
message\36\text=Go side lunges
message\36\timeinterval=855
message\37\text=Time. That’s 2 circuits. 1 more to go. Doing well. Looking good. squats next
message\37\timeinterval=900
message\38\text=Go squats
message\38\timeinterval=945
message\39\text=Time. 45 rest. Front lunges next
message\39\timeinterval=990
message\40\text=Go front lunges
message\40\timeinterval=1035
message\41\text=Time. 45 rest. Butterfly sit ups next
message\41\timeinterval=1080
message\42\text=Go butterfly sit ups
message\42\timeinterval=1125
message\43\text=Time. 45 rest. Triceps on wall next
message\43\timeinterval=1170
message\44\text=Go triceps on wall
message\44\timeinterval=1215
message\45\text=Time. 45 rest. side lunges next
message\45\timeinterval=1260
message\46\text=Go side lunges
message\46\timeinterval=1305
message\47\text=Time. Great job. Have a stretch and drink. Perhaps take a look at the next level up in difficulty
message\47\timeinterval=1350
message\size=47