[workout]
message\1\text=”Welcome to the Burpees and skipping, ultra fit workout. This session alternates those 2 exercises.”
message\1\timeinterval=5
message\2\text=”So, Start on burpees for 30 s and 25 s of rope turns. Then, 28 s of burpees and 25 s of rope turns”
message\2\timeinterval=6
message\3\text=”This continues, decreasing the number of burpees, but the time for rope turns stays the same.”
message\3\timeinterval=7
message\4\text=I will guide you through. Ready to start in 20 s
message\4\timeinterval=8
message\5\text=First is 30 s worth of burpees. Have your rope ready.
message\5\timeinterval=9
message\6\text=”You will get 5 s after each exercise, to get ready for the next.”
message\6\timeinterval=10
message\7\text=Go Burpees.
message\7\timeinterval=60
message\8\text=Stop.
message\8\timeinterval=90
message\9\text=Go skipping
message\9\timeinterval=95
message\10\text=Stop
message\10\timeinterval=120
message\11\text=Go burpees. set 2
message\11\timeinterval=125
message\12\text=Stop
message\12\timeinterval=153
message\13\text=Go skipping
message\13\timeinterval=158
message\14\text=Stop
message\14\timeinterval=183
message\15\text=Go Burpees. set 3
message\15\timeinterval=188
message\16\text=Stop
message\16\timeinterval=214
message\17\text=Go skipping
message\17\timeinterval=219
message\18\text=Stop
message\18\timeinterval=244
message\19\text=Go Burpees. set 4. Get some good height.
message\19\timeinterval=249
message\20\text=Stop
message\20\timeinterval=273
message\21\text=Go skipping
message\21\timeinterval=278
message\22\text=Stop
message\22\timeinterval=303
message\23\text=Go burpees. Set 5. Push them out
message\23\timeinterval=308
message\24\text=Stop
message\24\timeinterval=330
message\25\text=Go skipping
message\25\timeinterval=335
message\26\text=Stop
message\26\timeinterval=360
message\27\text=Go Burpees. Set 6
message\27\timeinterval=365
message\28\text=Stop
message\28\timeinterval=385
message\29\text=Go Skipping. Keep pushing.
message\29\timeinterval=390
message\30\text=Stop
message\30\timeinterval=415
message\31\text=Go burpees. Set 7
message\31\timeinterval=420
message\32\text=Stop
message\32\timeinterval=438
message\33\text=Go skipping. Maintain the quality
message\33\timeinterval=443
message\34\text=Stop
message\34\timeinterval=468
message\35\text=Go burpees. Set 8
message\35\timeinterval=473
message\36\text=Stop
message\36\timeinterval=489
message\37\text=Go skipping. Maybe some double jumps if you can
message\37\timeinterval=494
message\38\text=Stop
message\38\timeinterval=519
message\39\text=Go Burpees. Set 9
message\39\timeinterval=524
message\40\text=Stop
message\40\timeinterval=538
message\41\text=Go Skipping.
message\41\timeinterval=543
message\42\text=Stop
message\42\timeinterval=568
message\43\text=Go Burpees. Set 10. Good height on these. Last 5 sets.
message\43\timeinterval=573
message\44\text=Stop.
message\44\timeinterval=585
message\45\text=Go Skipping
message\45\timeinterval=590
message\46\text=Stop
message\46\timeinterval=615
message\47\text=Go Burpees. Set 11. Good quality
message\47\timeinterval=620
message\48\text=Stop
message\48\timeinterval=630
message\49\text=Go Skipping. Some more double jumps if you can.
message\49\timeinterval=635
message\50\text=Stop
message\50\timeinterval=660
message\51\text=Go Burpees. Set 12
message\51\timeinterval=665
message\52\text=Stop
message\52\timeinterval=673
message\53\text=Go skipping
message\53\timeinterval=678
message\54\text=Stop
message\54\timeinterval=703
message\55\text=Go burpees. Set 13
message\55\timeinterval=708
message\56\text=Stop
message\56\timeinterval=714
message\57\text=Go skipping. A few double jumps if you can
message\57\timeinterval=719
message\58\text=Stop
message\58\timeinterval=744
message\59\text=Go burpees
message\59\timeinterval=749
message\60\text=Stop
message\60\timeinterval=753
message\61\text=Go skipping. Last one. Good pace. Just 1 burpee after this.
message\61\timeinterval=758
message\62\text=Stop
message\62\timeinterval=783
message\63\text=Go Burpee. Last one. Push it out. That’s good. Ok stop now. Well done. Great session
message\63\timeinterval=788
message\64\text=Don’t forget to stretch.
message\64\timeinterval=789
message\size=64