This bingo card has a free space and 24 words: 250 air squats, 50 burpees, 100 box jumps, 3 (or more) rounds of: 25 step ups each side, 30 calf raises, 20 tricep dips, 20 star jumps, 10 diamond pushups, 3 (or more) rounds of: 10 burpees 90 sec plank, 45 sec each side plank, 15 Ab V-ups, 20 push ups, 150 push ups, 75 pull ups or horizontal pull ups or band assisted pull ups or machine assisted pull ups, 4 rounds 500m rowing OR 250m paddling OR 20 burpees followed by 30 seconds each of: pull ups, squat, jumps, bicycle crunches, jump lunges, dips, *THE MEDUSA* for time complete 2 rounds of: wall jumps + spiderman crawls, winner gets bragging rights for the year!!, 3 (or more) rounds of: 75 jumping jacks, 30 jump squats, 25 jump lunges, 10 HIIT Shuttle Sprints OR box jumps, 20 push ups, 150 jump lunges (75 per side), Stretching (10 min+): 50 jumping jacks, calf stretch, quad stretch, shoulder stretch, tricep stretch, hamstring stretch, butterfly stretch, cobra/upward facing dog, child's pose, triangle pose, *PDBC Land Practice Enter date:, 3 (or more) rounds of: 50 mountain climbers, 30 each side bicycle crunches, 15 each side plank knee tucks, 15 each side sprinter situps, 20 reverse crunches, 5 min plank (total), 3 min side left plank (total), 3 min side right plank (total), ANY workout of your choice!! (at least 30 min), *ANY workout of your choice, completed with another PDBC member (at least 30 min), *PDBC Land Practice Enter date:, 3 (or more) rounds of: 20 leg raises 20 glute bridge raises, 20 supermans, 20 side leg raises each side, 20 clam shells each side, 20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.), 50 pushups, 100 air squats, 75 clap pushups (or explosive pushups), *Two Fitness Marshall dance workouts + workout of your choice for total of at least 30 min workout, complete with at least one other PDBC member and 3 (or more) rounds of: 10 clap pushups (or t-pushups), 20 spidermans each side, 20 donkey kicks each side, 10 tuck jumps, 10 single leg deadlift each side.
⚠ This card has duplicate items: *PDBC Land Practice Enter date: (2)
Off Ice BINGO | Fitness Bingo | Fitness Bingo | Workout Bingo | brick szn 2020
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