(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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Cardio – jump rope, dance, run for 30 min
split jumps, butterfly, hitch kicks- 20 minutes
Chair Jumps- sit in chair. Jump up vertically 5 times. Jump up pike 5 times. Jump up split 5 times. Jump up and broad jump 5 times. Repeat all twice.
100 crunch challenge
Watch a whole event in your favourite discipline. on u tube or daily motion
Stretch for 30 minutes
5. Practice your axel or hardest jump 5 times
Learn a
tik tok dance
Write down 3 goals for when you get back on the ice.
Landing position walks from driveway to driveway on a curb
Animal walks 15 minutes
Push ups (3 reps of 10)
read the ISU’s code of points (make a free program solo (for your level next season using the code of points.
30 second hand stand
Pistol squats (both feet) 5 sets of 5
Cartwheel landing in a shoot the duck, no touching the ground- 10 times
Wall sits (3 reps at 1 min)
Balance on one foot in H position while passing a weight around your body through your leg ( if you don’t have weights soup cans work great) 15 minutes
Run your own off ice program 30-45 min
jumping jacks 100 jump challenge
10 second spirals with eyes closed on each foot (5 times each foot
spirals (both sides) for 20 minutes
Learn to juggle three items with your hands
Get ups- roll on to your back and roll forward and stand up 5 times, kneel down arm in front back straight and jump up 5 times.
