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