[workout]
message\1\text=Welcome to ultra fits big moves body blast workout. I hope you have warmed up and stretched.
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message\2\text=Please see the ultra fit website for the equipment needed and a run down of the exercises.
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message\3\text=Listen out for the cues and we will begin in about 20 seconds with kettle bell swings.
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message\4\text=Go kettle bell swings for 30 s.
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message\5\text=In 10 s go press ups.
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message\6\text=go press ups for 20 s
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message\7\text=In 10 s go 1 arm row.
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message\8\text=go 1 arm row for 15 s
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message\9\text=change arms for 15 s
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message\10\text=in 10 s go push press
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message\11\text=go push press for 20 s
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message\12\text=in 10 s go bent leg dead lift
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message\13\text=” go bent leg dead lift for 30 s”
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message\14\text=in 10 s go kettle bell snatch
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message\15\text=go kettle bell snatch. 20 s on each arm
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message\16\text=change arm.
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message\17\text=In 10 s Stability Ball Back Extensions.
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message\18\text=Go Stability Ball Back Extensions for 30 s.
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message\19\text=In 10 s Twist Crunches.
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message\20\text=go Twist Crunches for 30 s.
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message\21\text=”Stop. 60 s rest, then we go again.”
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message\22\text=In 10 s Kettle bell Swing
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message\23\text=Go Kettle bell Swing for 30 s.
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message\24\text=In 10 s Press Ups
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message\25\text=Go Press Ups for 20 s
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message\26\text=In 10 s 1 Arm Row
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message\27\text=Go 1 Arm Row. 15 s each side
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message\28\text=Change arms.
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message\29\text=in 10 s push press.
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message\30\text=Go push press for 20 s.
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message\31\text=In 10 s Bent Leg Deadlift.
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message\32\text=Go Bent Leg Deadlift for 30 s.
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message\33\text=In 10 s Kettle bell Snatch
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message\34\text=Go Kettle bell Snatch. 20 s on each arm.
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message\35\text=Change Arm.
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message\36\text=In 10 s Stability Ball Back Extensions.
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message\37\text=Go Stability Ball Back Extensions for 30 s
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message\38\text=In 10 s twist crunches.
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message\39\text=Go twist crunches for 30 s.
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message\40\text=Stop. 60 s rest.
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message\41\text=Ready for Kettle bell Swing in 10 s. Set 3
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message\42\text=Go Kettle bell Swing for 30 s.
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message\43\text=in 10 s press ups.
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message\44\text=Go press ups for 20 s.
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message\45\text=In 10 s 1 arm row
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message\46\text=Go 1 arm row for 15 s each side.
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message\47\text=Change arm.
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message\48\text=in 10 s push press
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message\49\text=Go push press for 20 s.
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message\50\text=in 10 s Bent Leg Deadlift.
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message\51\text=Go Bent Leg Deadlift for 30 s.
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message\52\text=In 10 s Kettle bell Snatch.
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message\53\text=Go Kettle bell Snatch for 20 s each side.
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message\54\text=In 10 s Stability Ball Back Extensions.
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message\55\text=Go Stability Ball Back Extensions for 30 s.
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message\56\text=In 10 s twist crunches
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message\57\text=go twist crunches for 30 s.
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message\58\text=Stop. well done you have completed 3 sets.
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message\59\text=” If you think you can do another couple then switch off and on & do some more.”
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message\60\text=Don’t for get to stretch.
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