Weight Room Challenge

This bingo card has 62 words: Standard Squat (Barbell) – 5 reps | 45 lbs (Squatting with a bar on your shoulders), Deadlift (Barbell) – 3 reps | 50 lbs (Hinging at your hips to lift a heavy bar off the ground), Thigh-Focus Squat (Dumbbell) – 8 reps | 35 lbs (Squatting while holding dumbbells at your sides), Goblet Squat – 8 reps | 25 lbs (Squatting while holding one weight vertically against your chest), Front Squat (Barbell) – 5 reps | 45 lbs (Squatting with the bar resting across the front of your shoulders), Step-Ups – 8 reps | 20 lbs (Stepping onto a bench while holding weights), Hip Thrust (Barbell) – 8 reps | 50 lbs (Sitting on the floor, upper back on a bench, driving your hips upward with a bar), Walking Lunges – 6 reps | 15 lbs (Stepping forward into a lunge, alternating legs with weights), Hamstring Raise (Good Morning) – 6 reps | 45 lbs (Bending forward at the hips with a bar on your shoulders), Kettlebell Swing – 10 reps | 35 lbs (Swinging a weight between your legs and up to chest height), Wide-Stance Deadlift (Sumo) – 4 reps | 50 lbs (Deadlifting with your feet placed very wide apart), One-Legged Bench Squat (Bulgarian) – 6 reps | 20 lbs (Lunging with your back foot elevated on a bench), Sideways Step-Up – 6 reps | 45 lbs (Stepping sideways onto a box or bench with a bar), Floor-Lever Squat (Landmine) – 7 reps | 45 lbs (Squatting while holding one end of a barbell that is anchored to the floor), Wide-Stance Squat (Sumo) – 8 reps | 35 lbs (Squatting with feet wide and toes pointed outward), Regular Lunges – 6 reps | 45 lbs (Lunging in place with a bar on your back), Flat Bench Press (Dumbbell) – 8 reps | 30 lbs (Lying flat on a bench and pushing weights upward), Overhead Shoulder Press (Barbell) – 6 reps | 40 lbs (Pushing a bar straight up over your head while standing), Shoulder Flying Raise (Lateral) – 10 reps | 10 lbs (Raising weights straight out to your sides like wings), Chest Fly (Dumbbell) – 10 reps | 25 lbs (Lying flat and opening your arms wide, then hugging them together), Twisting Shoulder Press (Arnold) – 7 reps | 20 lbs (Pressing weights up while twisting your palms outward), Floor Chest Press – 8 reps | 35 lbs (Lying flat on the floor and pushing weights upward), Push Press – 6 reps | 25 lbs (Using a slight leg dip to help launch weights over your head), Overhead Pull (Pullover) – 8 reps | 25 lbs (Lying down and reaching a weight behind your head, then pulling it over your chest), Front Shoulder Raise – 8 reps | 25 lbs (Lifting a weight plate straight up in front of you), Seated Shoulder Press – 7 reps | 25 lbs (Sitting on a bench and pressing weights overhead), Incline Bench Press (Decline) – 8 reps | 30 lbs (Lying on a downward-sloping bench to press weights upward), Standing Cable Fly – 10 reps | 20 lbs (Pulling cable handles together in front of your chest), Seated Overhead Press (Z-Press) – 5 reps | 20 lbs (Sitting flat on the floor with legs straight out, pressing weights overhead), Bent-Over Row (Barbell) – 7 reps | 45 lbs (Bending forward and pulling a bar up to your stomach), One-Arm Row (Dumbbell) – 8 reps | 30 lbs (Leaning on a bench with one hand and pulling a weight up to your side), Strict Chest Row (Pendlay) – 6 reps | 40 lbs (Bending completely flat and pulling a bar from the floor to your chest), Upper Back Flying Raise (Reverse Fly) – 10 reps | 10 lbs (Bending forward and raising weights out to the sides), Face Pulls (Cable) – 10 reps | 20 lbs (Pulling a cable rope directly toward your nose/forehead), Upright Row (Barbell) – 8 reps | 30 lbs (Standing straight and pulling a bar up your body toward your chin), Heavy Walk (Farmer's Carry) – 10 steps | 40 lbs (Holding heavy weights and walking in a straight line), Shoulder Shrug – 10 reps | 45 lbs (Shrugging your shoulders upward while holding heavy weights), Plank Row (Renegade Row) – 6 reps | 15 lbs (Holding a push-up position on dumbbells and alternating pulling them to your chest), Bicep Curl (Dumbbell) – 10 reps | 15 lbs (Standard arm curl with palms turning upward), Overhead Tricep Extension – 9 reps | 20 lbs (Holding one weight with both hands behind your head and straightening your arms), Thumbs-Up Curl (Hammer) – 10 reps | 15 lbs (Bicep curl with your palms facing each other), Forehead Tricep Extension (Skull Crusher) – 8 reps | 35 lbs (Lying down and bending your elbows to lower a bar toward your forehead), Twisting Bicep Curl (Zottman) – 8 reps | 12 lbs (Curling up normally, then turning palms down to lower the weight), Concentration Curl – 8 reps | 15 lbs (Sitting down and curling a weight with your elbow braced against your inner thigh), Standard Barbell Curl – 8 reps | 40 lbs (Curling a barbell with both hands), Side Lean (Side Bend) – 10 reps | 15 lbs (Standing straight and leaning to the side with a weight to work your waist), Wrist Curl – 10 reps | 10 lbs (Resting your forearms on your knees and flapping your wrists upward to build grip strength), Y-Raise (Scaption) – 10 reps | 10 lbs (Lifting weights up and out at a 45-degree angle, making a 'Y' shape), Tricep Cable Pushdown – 10 reps | 30 lbs (Standing at a cable machine and pushing a rope or bar straight down), Weighted Chest Opener – 10 seconds | 10 lbs (Lying flat on a bench and letting lightweight dumbbells gently pull your arms outward to open your chest), Weighted Hamstring Stretch – 8 reps | 15 lbs (Holding a light weight and slowly lowering your torso to gently stretch the back of your thighs), Assisted Deep Squat Hold – 10 seconds | 15 lbs (Holding a light dumbbell against your chest to help you balance in a deep squat while opening your hips), Weighted Side Reach – 10 reps | 10 lbs (Slowly leaning to the side with a light weight to stretch your obliques and lower back), Calf Stretch on Bench – 10 seconds | Bodyweight (Stepping your heel off the edge of a weight bench to stretch your lower legs), Couch Stretch for Thighs – 10 seconds | Bodyweight (Placing one knee on the floor and your back foot up against a bench to deeply stretch your hips and thighs), Child’s Pose on Bench – 10 seconds | Bodyweight (Kneeling and placing your hands on a bench, pushing your hips back to stretch your shoulders and upper back), Seated Figure-Four Stretch – 10 seconds | Bodyweight (Sitting on a bench, crossing one ankle over your knee, and leaning forward to stretch your glutes), Behind-the-Back Shoulder Stretch – 10 seconds | Bodyweight (Interlocking your fingers behind your back and straightening your arms to open your chest), Seated Hamstring Reach – 10 seconds | Bodyweight (Sitting on the edge of a bench with one leg straight out, reaching toward your toes), Upper Back Bench Meltdown – 10 seconds | Bodyweight (Kneeling with your elbows on a bench, lowering your head between your arms to stretch the upper back), Standing Quad Pull – 10 seconds | Bodyweight (Holding onto a squat rack for balance while pulling your ankle up to your glutes) and Overhead Tricep Pull – 10 seconds | Bodyweight (Reaching one arm behind your head and gently pulling your elbow with your other hand).

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