150 jumplunges (75per side)3 (or more) rounds of:25 step ups each side,30 calf raises,20 tricep dips,20 star jumps,10 diamond pushups3 (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 side*PDBCLandPracticeEnter date:50pushups,100 airsquats100boxjumps4 rounds500m rowing OR 250mpaddling OR 20 burpeesfollowed by30 seconds each of:pull ups,squat, jumps,bicycle crunches,jump lunges,dips*Two Fitness Marshalldance workouts +workout of your choicefor total of at least 30min workout, completewith at least one otherPDBC memberANY workoutof yourchoice!! (atleast 30 min)75 pull upsor horizontal pullupsor band assistedpull upsor machineassisted pull ups50burpees*ANY workoutof your choice,completed withanother PDBCmember (atleast 30 min)3 (or more) rounds of:20 leg raises20 glute bridge raises,20 supermans,20 side leg raises eachside,20 clam shells eachside75 clappushups (orexplosivepushups)3 (or more) roundsof:10 burpees90 sec plank,45 sec each sideplank,15 Ab V-ups,20 push ups*THE MEDUSA*for time complete 2rounds of:wall jumps +spiderman crawls,winner gets braggingrights for the year!!3 (or more) rounds of:50 mountain climbers,30 each side bicyclecrunches,15 each side plankknee tucks,15 each side sprintersitups,20 reverse crunches250 airsquats3 (or more) rounds of:75 jumping jacks,30 jump squats,25 jump lunges,10 HIIT Shuttle SprintsOR box jumps,20 push upsStretching (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*PDBCLandPracticeEnter date:5 min plank(total),3 min side leftplank (total),3 min side rightplank (total)150pushups20 min cardio(ex - running,row, p-erg,treadmill, bike,stairs, etc.)150 jumplunges (75per side)3 (or more) rounds of:25 step ups each side,30 calf raises,20 tricep dips,20 star jumps,10 diamond pushups3 (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 side*PDBCLandPracticeEnter date:50pushups,100 airsquats100boxjumps4 rounds500m rowing OR 250mpaddling OR 20 burpeesfollowed by30 seconds each of:pull ups,squat, jumps,bicycle crunches,jump lunges,dips*Two Fitness Marshalldance workouts +workout of your choicefor total of at least 30min workout, completewith at least one otherPDBC memberANY workoutof yourchoice!! (atleast 30 min)75 pull upsor horizontal pullupsor band assistedpull upsor machineassisted pull ups50burpees*ANY workoutof your choice,completed withanother PDBCmember (atleast 30 min)3 (or more) rounds of:20 leg raises20 glute bridge raises,20 supermans,20 side leg raises eachside,20 clam shells eachside75 clappushups (orexplosivepushups)3 (or more) roundsof:10 burpees90 sec plank,45 sec each sideplank,15 Ab V-ups,20 push ups*THE MEDUSA*for time complete 2rounds of:wall jumps +spiderman crawls,winner gets braggingrights for the year!!3 (or more) rounds of:50 mountain climbers,30 each side bicyclecrunches,15 each side plankknee tucks,15 each side sprintersitups,20 reverse crunches250 airsquats3 (or more) rounds of:75 jumping jacks,30 jump squats,25 jump lunges,10 HIIT Shuttle SprintsOR box jumps,20 push upsStretching (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*PDBCLandPracticeEnter date:5 min plank(total),3 min side leftplank (total),3 min side rightplank (total)150pushups20 min cardio(ex - running,row, p-erg,treadmill, bike,stairs, etc.)

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