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10 Minute Cardio (Okay. You should be near an exercise bike for this…
10 Minute Cardio
Okay. You should be near an exercise bike for this workout. Say "start" to begin the workout or say "help" for more information about it.
//start
Okay! Let's get started! Hop on your bike and start pedaling... <break time="2s" /> This is your 2 minute warm up. Pedal at a medium pace. About a 5 out of 10. I'll say 3, 2, 1 "sprint" when it's time for your 20-second sprint, I'll say "jog" when it's time for your 2-minute jog and "Stop" when it's time for you to stop. If you need to pause or stop say "Alexa Pause" or "Alexa Stop." Let's begin. 3, 2, 1 <break time=".5s" /> Warm up.
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
COULD I CONTINUE THEM HERE INSTEAD?
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
Get ready to sprint! 3, 2, 1, SPRINT!
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
SPRINT NUMBER ONE COMPLETE! Now start your two minute jog! Good job.
<audio src="https://dl.dropboxusercontent.com/s/ykc07ojzzptoun3/90secondssilence.mp3?dl=0" />
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
Okay, get ready for your second 20-second sprint. Push yourself as hard as you can go! 3, 2, 1, SPRINT!
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
Sprint two complete! Nice job! Just one more of those, and you're done. For now, let's go back to the two minute jog.
<audio src="https://dl.dropboxusercontent.com/s/ykc07ojzzptoun3/90secondssilence.mp3?dl=0" />
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
Okay, here we go... It's time for your final sprint! This is your last chance. Give it all you've got! ... 3, 2, 1 sprint!
<audio src="https://dl.dropboxusercontent.com/s/jd0h40f00rhpjzy/20secsilence.mp3?dl=0" />
Final sprint complete. Congratulations. Now it's time to cool down. Take the next three minutes to pedal lightly on the bike. Catch your breath, and I'll let you know when the cool down is complete.
<audio src="https://dl.dropboxusercontent.com/s/ykc07ojzzptoun3/90secondssilence.mp3?dl=0" />
<audio src="https://dl.dropboxusercontent.com/s/ykc07ojzzptoun3/90secondssilence.mp3?dl=0" />
Cool down complete. Nice job. That was the equivalent of a 45-minute medium intensity bike ride. Do you want to go again?
//yes, yea, ya, okay, sure, why not, let's go, yes please, you bet
Wow, you're awesome.
#
//no, no way, no thank you, nope
I totally understand. Do you feel like you got a good workout?
//yes, yea, sure, definitely
We're glad to hear that. Please leave us a nice review on the Amazon Alexa Skills store. Goodbye!
//kind of, sort of, sorta
Okay, we'll we hope to see you again! Goodbye!
//no, nah, no way, hell no, hell nah
We're sorry to hear that. Please send us an e-mail at info at "e" "f" "f" "c" "t" dot org. And tell us what we could do better. Good bye!
else
Hmmm. I didn't quite get that. Did you get a good workout? Say "yes" or "no."
else
Hmm, I didn't understand what you said. Do you want to start 10 minute cardio? Say, "yes" or "no."
//yes, yea, okay, sure
#
//no, nah, nope, no sir, no ma'am
#
else
#
//No, nah, nope
Okay. When you are ready to start, just say, "Alexa, start 10 Minute Cardio."
//Alexa start 10 minute cardio, alexa begin 10 minute cardio, alexa launch 10 minute cardio, alexa 10 minute cardio
#
//Hell no, Hell nah
You talk to yo Mama with that mouth?
//help
This is 10 minute cardio -- an application to give you a great stationary bike workout. It's a sprint interval training equal to a 45 minute medium intensity training.
Would you like to restart?
//yes
#
//no
Okay. Goodbye.
else
#
//stop
Workout stopped.