(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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20 seconds each for 3 rounds:
1. Front plank reach through
2. Same side dead bug (20 sec/side)
3. High knees
20 Air squats
16 Tall plank shoulder touches
15 seconds foot taps in/out
10 Air squats
8 Tall plank shoulder touches
25 second foot taps in/out
3 rounds:
20 second hollow hold
20 second table top ISO hold
20 seconds front plank
rest 10 seconds
Down the ladder then back up:
5 squat jumps/rip downs
20 second beast hold
10 stay low side lunges
20 second squat ISO hold w/row ISO hold
3 rounds:
20 second tall plank
right to
20 second table top
right to
20 second glute bridge to hamstring bridge walk out
rest
3 rounds:
10 step through lunges
10 bicep curls (banded or weighted)
10 shuffle side lunges
10 dead bugs
(total reps)
16 Tall Plank Mt. Climbers (SLOW)
20 second Table top ISO hold
20 second glute bridge ISO hold
20 second beast hold alt. reaches
50 Shuffle jacks
10 seconds on/15 seconds off x 4
1. In/Out Foot taps
2. Jumping jacks
3. Lateral bounds
4. Quick feet
2 rounds:
20 second glute bridge ISO hold
10 glute bridges
20 second glute bridge ISO hold
Leaning Tall plank x 20 seconds
3 rounds:
15 second squat ISO hold
30 second tall plank
EMOM: 3 minutes
10 jump slams
10 chest slams
1 lap low lateral squat walk (holding med ball)
EMOM:
3 minutes
12-16 Alt. reverse lunges
1 lap beast crawl/20 second hold
2 rounds:
8/leg side lunges
15 sec table top rocks
8/leg SL glute bridges 8/side side plank clamshells
15 second leaning tall plank
3 rounds:
10 OH slams
10 Chest slams
10 Air squats
10 Stationary side lunge
40 Air squats, rest 20 seconds, 25 Air squats, rest 15 seconds,
10 Air squats
