5 squats with a 5 second hold at the bottom Free! 5 burpees or squat thrust 11 Star Jumps adductor Mobes for 30 seconds each side 10 sumo deadlifts 5 Get Ups Side plank for 30 seconds each side 4 Walk outs 4 squat thrust 12 Mountain climbers each side 30 second plank hold or plank jacks 20 Knee Grab Abs 9 Dynamic Planks 45 seconds high knees or marching 45 calf bounces 6 split squats each side 12 Lateral Lunge (6 each side) 20 2- leg Hip Thighs 7 Alternating Reverse lunges each side Speed Rows x15 each side wall sit for 40 seconds Open Book 10 each side 1 -Leg Hip Thighs 15 each side 31 clap jacks 5 squats with a 5 second hold at the bottom Free! 5 burpees or squat thrust 11 Star Jumps adductor Mobes for 30 seconds each side 10 sumo deadlifts 5 Get Ups Side plank for 30 seconds each side 4 Walk outs 4 squat thrust 12 Mountain climbers each side 30 second plank hold or plank jacks 20 Knee Grab Abs 9 Dynamic Planks 45 seconds high knees or marching 45 calf bounces 6 split squats each side 12 Lateral Lunge (6 each side) 20 2- leg Hip Thighs 7 Alternating Reverse lunges each side Speed Rows x15 each side wall sit for 40 seconds Open Book 10 each side 1 -Leg Hip Thighs 15 each side 31 clap jacks
(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.
5 squats
with a 5 second hold at the bottom
Free!
5 burpees or squat thrust
11 Star Jumps
adductor Mobes for 30 seconds each side
10 sumo deadlifts
5 Get Ups
Side plank for 30 seconds each side
4 Walk outs
4 squat thrust
12 Mountain climbers each side
30 second plank hold or plank jacks
20 Knee Grab Abs
9 Dynamic Planks
45 seconds high knees or marching
45 calf bounces
6 split squats each side
12 Lateral Lunge (6 each side)
20 2-leg Hip Thighs
7 Alternating Reverse lunges each side
Speed Rows x15 each side
wall sit for 40 seconds
Open Book 10 each side
1 -Leg Hip Thighs
15 each side
31 clap jacks