[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