*PDBCLandPracticeEnter date:50burpees100boxjumps3 (or more) roundsof:10 burpees90 sec plank,45 sec each sideplank,15 Ab V-ups,20 push ups20 min cardio(ex - running,row, p-erg,treadmill, bike,stairs, etc.)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 pose250 airsquats*THE MEDUSA*for time complete 2rounds of:wall jumps +spiderman crawls,winner gets braggingrights for the year!!3 (or more) rounds of:25 step ups each side,30 calf raises,20 tricep dips,20 star jumps,10 diamond pushups*ANY workoutof your choice,completed withanother PDBCmember (atleast 30 min)50pushups,100 airsquats5 min plank(total),3 min side leftplank (total),3 min side rightplank (total)3 (or more) rounds of:10 clap pushups (or t-pushups),20 spidermans each side,20 donkey kicks eachside,10 tuck jumps,10 single leg deadlifteach side75 clappushups (orexplosivepushups)3 (or more) rounds of:20 leg raises20 glute bridge raises,20 supermans,20 side leg raises eachside,20 clam shells eachsideANY workoutof yourchoice!! (atleast 30 min)3 (or more) rounds of:50 mountain climbers,30 each side bicyclecrunches,15 each side plankknee tucks,15 each side sprintersitups,20 reverse crunches4 rounds500m rowing OR 250mpaddling OR 20 burpeesfollowed by30 seconds each of:pull ups,squat, jumps,bicycle crunches,jump lunges,dips*PDBCLandPracticeEnter date:3 (or more) rounds of:75 jumping jacks,30 jump squats,25 jump lunges,10 HIIT Shuttle SprintsOR box jumps,20 push ups*Two Fitness Marshalldance workouts +workout of your choicefor total of at least 30min workout, completewith at least one otherPDBC member150 jumplunges (75per side)150pushups75 pull upsor horizontal pullupsor band assistedpull upsor machineassisted pull ups*PDBCLandPracticeEnter date:50burpees100boxjumps3 (or more) roundsof:10 burpees90 sec plank,45 sec each sideplank,15 Ab V-ups,20 push ups20 min cardio(ex - running,row, p-erg,treadmill, bike,stairs, etc.)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 pose250 airsquats*THE MEDUSA*for time complete 2rounds of:wall jumps +spiderman crawls,winner gets braggingrights for the year!!3 (or more) rounds of:25 step ups each side,30 calf raises,20 tricep dips,20 star jumps,10 diamond pushups*ANY workoutof your choice,completed withanother PDBCmember (atleast 30 min)50pushups,100 airsquats5 min plank(total),3 min side leftplank (total),3 min side rightplank (total)3 (or more) rounds of:10 clap pushups (or t-pushups),20 spidermans each side,20 donkey kicks eachside,10 tuck jumps,10 single leg deadlifteach side75 clappushups (orexplosivepushups)3 (or more) rounds of:20 leg raises20 glute bridge raises,20 supermans,20 side leg raises eachside,20 clam shells eachsideANY workoutof yourchoice!! (atleast 30 min)3 (or more) rounds of:50 mountain climbers,30 each side bicyclecrunches,15 each side plankknee tucks,15 each side sprintersitups,20 reverse crunches4 rounds500m rowing OR 250mpaddling OR 20 burpeesfollowed by30 seconds each of:pull ups,squat, jumps,bicycle crunches,jump lunges,dips*PDBCLandPracticeEnter date:3 (or more) rounds of:75 jumping jacks,30 jump squats,25 jump lunges,10 HIIT Shuttle SprintsOR box jumps,20 push ups*Two Fitness Marshalldance workouts +workout of your choicefor total of at least 30min workout, completewith at least one otherPDBC member150 jumplunges (75per side)150pushups75 pull upsor horizontal pullupsor band assistedpull upsor machineassisted pull ups

PDBC February Fitness Challenge - 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. *PDBC Land Practice Enter date:
  2. 50 burpees
  3. 100 box jumps
  4. 3 (or more) rounds of: 10 burpees 90 sec plank, 45 sec each side plank, 15 Ab V-ups, 20 push ups
  5. 20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.)
  6. 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
  7. 250 air squats
  8. *THE MEDUSA* for time complete 2 rounds of: wall jumps + spiderman crawls, winner gets bragging rights for the year!!
  9. 3 (or more) rounds of: 25 step ups each side, 30 calf raises, 20 tricep dips, 20 star jumps, 10 diamond pushups
  10. *ANY workout of your choice, completed with another PDBC member (at least 30 min)
  11. 50 pushups, 100 air squats
  12. 5 min plank (total), 3 min side left plank (total), 3 min side right plank (total)
  13. 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
  14. 75 clap pushups (or explosive pushups)
  15. 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
  16. ANY workout of your choice!! (at least 30 min)
  17. 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
  18. 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
  19. *PDBC Land Practice Enter date:
  20. 3 (or more) rounds of: 75 jumping jacks, 30 jump squats, 25 jump lunges, 10 HIIT Shuttle Sprints OR box jumps, 20 push ups
  21. *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
  22. 150 jump lunges (75 per side)
  23. 150 push ups
  24. 75 pull ups or horizontal pull ups or band assisted pull ups or machine assisted pull ups