100 JumpRopes (nomisses)15HamstringCurlsRun aMile1 MinPlank15TricepDipsTuesdaySprintWorkout60Crunches20 kettlebellSwingsTakeStairs to13 (under2 mins)15SquatJumps5Pullups15SquatJumps10Level 2Drills15Lunges(per leg)Run aMile15Lunges(per leg)20BurpeesYoga onWednesdayTakeStairs to13 (under2 mins)1 minPlank15Burpees30Pushups15HollowRocks15HollowRocks29Pushups100 JumpRopes (nomisses)15HamstringCurlsRun aMile1 MinPlank15TricepDipsTuesdaySprintWorkout60Crunches20 kettlebellSwingsTakeStairs to13 (under2 mins)15SquatJumps5Pullups15SquatJumps10Level 2Drills15Lunges(per leg)Run aMile15Lunges(per leg)20BurpeesYoga onWednesdayTakeStairs to13 (under2 mins)1 minPlank15Burpees30Pushups15HollowRocks15HollowRocks29Pushups

PAIN TRAIN - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. 100 Jump Ropes (no misses)
  2. 15 Hamstring Curls
  3. Run a Mile
  4. 1 Min Plank
  5. 15 Tricep Dips
  6. Tuesday Sprint Workout
  7. 60 Crunches
  8. 20 kettle bell Swings
  9. Take Stairs to 13 (under 2 mins)
  10. 15 Squat Jumps
  11. 5 Pullups
  12. 15 Squat Jumps
  13. 10 Level 2 Drills
  14. 15 Lunges (per leg)
  15. Run a Mile
  16. 15 Lunges (per leg)
  17. 20 Burpees
  18. Yoga on Wednesday
  19. Take Stairs to 13 (under 2 mins)
  20. 1 min Plank
  21. 15 Burpees
  22. 30 Pushups
  23. 15 Hollow Rocks
  24. 15 Hollow Rocks
  25. 29 Pushups