[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 2 minutes each time. You can vary your skipping technique as you wish.
message\2\timeinterval=6
message\3\text=Sometimes I will throw in a 10 s double jump period. Get ready for the first 2 minutes in 5 s
message\3\timeinterval=7
message\4\text=Go 2 minutes skipping.
message\4\timeinterval=30
message\5\text=”Ready in 10 s, for 30 s worth of burpees”
message\5\timeinterval=140
message\6\text=Go 30 s burpees
message\6\timeinterval=150
message\7\text=Stop. Back to skipping
message\7\timeinterval=180
message\8\text=Go 10 s double jumps
message\8\timeinterval=240
message\9\text=Back to normal skipping
message\9\timeinterval=250
message\10\text=Ready in 10 for 30 s press ups.
message\10\timeinterval=290
message\11\text=Go 30 s press ups
message\11\timeinterval=300
message\12\text=Stop. Grab that rope and 2 minutes skipping
message\12\timeinterval=330
message\13\text=Go 10 s double jumps
message\13\timeinterval=360
message\14\text=”Back to normal skipping ”
message\14\timeinterval=370
message\15\text=Ready in 10 for 30 s squat jumps
message\15\timeinterval=440
message\16\text=Go 30 s squat jumps.
message\16\timeinterval=450
message\17\text=Stop. Back to skipping.
message\17\timeinterval=480
message\18\text=Go 10 s double jumps
message\18\timeinterval=550
message\19\text=Back to normal skipping
message\19\timeinterval=560
message\20\text=Ready in 10 for 30 s sit ups.
message\20\timeinterval=590
message\21\text=Go 30 s sit ups
message\21\timeinterval=600
message\22\text=”Stop. Grab that rope. 2 minutes skipping. ”
message\22\timeinterval=630
message\23\text=Go 10 s double jumps
message\23\timeinterval=680
message\24\text=Back to normal skipping
message\24\timeinterval=690
message\25\text=Go 10 s double jumps
message\25\timeinterval=720
message\26\text=Back to normal skipping
message\26\timeinterval=730
message\27\text=Ready in 10 for 30 s star jumps
message\27\timeinterval=740
message\28\text=Go 30 s star jumps
message\28\timeinterval=750
message\29\text=Stop. Doing well. Half way. Back to 2 minutes skipping
message\29\timeinterval=780
message\30\text=Go 10 s double jumps
message\30\timeinterval=850
message\31\text=Back to normal skipping
message\31\timeinterval=860
message\32\text=Ready in 10 s for 30 s Burpees
message\32\timeinterval=890
message\33\text=Go 30 s Burpees
message\33\timeinterval=900
message\34\text=Stop. Back to that skipping
message\34\timeinterval=930
message\35\text=Go 10 s double jumps
message\35\timeinterval=1005
message\36\text=Back to normal skipping
message\36\timeinterval=1015
message\37\text=Ready in 10 s for press ups
message\37\timeinterval=1040
message\38\text=Go press ups
message\38\timeinterval=1050
message\39\text=Stop. Back to that skipping. Looking good. Keep pushing.
message\39\timeinterval=1080
message\40\text=Go 10 s double jumps
message\40\timeinterval=1125
message\41\text=Back to normal skipping
message\41\timeinterval=1135
message\42\text=Go 10 s double jumps
message\42\timeinterval=1155
message\43\text=Back to normal skipping. Keep it going
message\43\timeinterval=1165
message\44\text=Ready in 10 s for squat jumps
message\44\timeinterval=1190
message\45\text=Go squat jumps
message\45\timeinterval=1200
message\46\text=Stop. Back to that skipping
message\46\timeinterval=1230
message\47\text=Go 10 s double jumps
message\47\timeinterval=1290
message\48\text=Back to normal skipping
message\48\timeinterval=1300
message\49\text=Ready in 10 s for sit ups
message\49\timeinterval=1340
message\50\text=Go 30 s sit ups
message\50\timeinterval=1350
message\51\text=Stop. Grab that rope again. 2 more minutes skipping
message\51\timeinterval=1380
message\52\text=10 s double jumps
message\52\timeinterval=1440
message\53\text=Back to normal skipping
message\53\timeinterval=1450
message\54\text=Ready in 10 s for the last one. Star jumps. We will finish on a 40 s burn.
message\54\timeinterval=1490
message\55\text=Go 40 s star jumps
message\55\timeinterval=1500
message\56\text=Stop. Great job. Don’t forget to stretch and get some liquids.
message\56\timeinterval=1540
message\size=56