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.

1. *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
2. 3 (or more) rounds of: 25 step ups each side, 30 calf raises, 20 tricep dips, 20 star jumps, 10 diamond pushups
3. 50 pushups, 100 air squats
4. 100 box jumps
5. 75 pull ups or horizontal pull ups or band assisted pull ups or machine assisted pull ups
6. ANY workout of your choice!! (at least 30 min)
7. 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
8. 250 air squats
9. *PDBC Land Practice Enter date:
10. 3 (or more) rounds of: 75 jumping jacks, 30 jump squats, 25 jump lunges, 10 HIIT Shuttle Sprints OR box jumps, 20 push ups
11. 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
12. 5 min plank (total), 3 min side left plank (total), 3 min side right plank (total)
13. 150 push ups
14. 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
15. 50 burpees
16. 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
17. 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
18. *PDBC Land Practice Enter date:
19. *ANY workout of your choice, completed with another PDBC member (at least 30 min)
20. 20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.)
21. 75 clap pushups (or explosive pushups)
22. 150 jump lunges (75 per side)
23. 3 (or more) rounds of: 10 burpees 90 sec plank, 45 sec each side plank, 15 Ab V-ups, 20 push ups
24. *THE MEDUSA* for time complete 2 rounds of: wall jumps + spiderman crawls, winner gets bragging rights for the year!!