20 seconds each for3 rounds:1. Front plank reachthrough2. Same side deadbug (20 sec/side)3. High knees 3 rounds:20 second tall plankright to20 second table topright to20 second glute bridgeto hamstring bridgewalk outrest3 rounds:15 secondsquat ISO hold30 second tallplank2 rounds:20 second glutebridge ISO hold10 glute bridges20 second glutebridge ISO holdLeaning Tall plank x20 seconds Down the ladder thenback up:5 squat jumps/ripdowns20 second beast hold10 stay low side lunges20 second squat ISOhold w/row ISO hold 2 rounds:8/leg side lunges15 sec table top rocks8/leg SL glute bridges8/side side plankclamshells15 second leaning tallplank 20 Air squats16 Tall plank shouldertouches15 seconds foot taps in/out10 Air squats8 Tall plank shouldertouches25 second foot taps in/out 10 seconds on/15seconds off x 41. In/Out Foot taps2. Jumping jacks3. Lateral bounds4. Quick feet40 Air squats,rest 20 seconds,25 Air squats,rest 15 seconds,10 Air squats 30 jumping jacks20 reverse lunges10/side SL glutebridges5 negative squats30 Jumping jacks EMOM:3 minutes12-16 Alt. reverselunges1 lap beastcrawl/20 secondhold 3 rounds:10 OH slams10 Chest slams10 Air squats10 Stationaryside lunge3 rounds:20 second hollowhold20 second table topISO hold20 seconds frontplankrest 10 seconds3 rounds:10 step through lunges10 bicep curls (bandedor weighted)10 shuffle side lunges10 dead bugs(total reps) 16 Tall Plank Mt.Climbers (SLOW)20 second Table topISO hold20 second glute bridgeISO hold20 second beast holdalt. reaches50 Shuffle jacksEMOM: 3 minutes10 jump slams10 chest slams1 lap low lateralsquat walk (holdingmed ball) 20 seconds each for3 rounds:1. Front plank reachthrough2. Same side deadbug (20 sec/side)3. High knees 3 rounds:20 second tall plankright to20 second table topright to20 second glute bridgeto hamstring bridgewalk outrest3 rounds:15 secondsquat ISO hold30 second tallplank2 rounds:20 second glutebridge ISO hold10 glute bridges20 second glutebridge ISO holdLeaning Tall plank x20 seconds Down the ladder thenback up:5 squat jumps/ripdowns20 second beast hold10 stay low side lunges20 second squat ISOhold w/row ISO hold 2 rounds:8/leg side lunges15 sec table top rocks8/leg SL glute bridges8/side side plankclamshells15 second leaning tallplank 20 Air squats16 Tall plank shouldertouches15 seconds foot taps in/out10 Air squats8 Tall plank shouldertouches25 second foot taps in/out 10 seconds on/15seconds off x 41. In/Out Foot taps2. Jumping jacks3. Lateral bounds4. Quick feet40 Air squats,rest 20 seconds,25 Air squats,rest 15 seconds,10 Air squats 30 jumping jacks20 reverse lunges10/side SL glutebridges5 negative squats30 Jumping jacks EMOM:3 minutes12-16 Alt. reverselunges1 lap beastcrawl/20 secondhold 3 rounds:10 OH slams10 Chest slams10 Air squats10 Stationaryside lunge3 rounds:20 second hollowhold20 second table topISO hold20 seconds frontplankrest 10 seconds3 rounds:10 step through lunges10 bicep curls (bandedor weighted)10 shuffle side lunges10 dead bugs(total reps) 16 Tall Plank Mt.Climbers (SLOW)20 second Table topISO hold20 second glute bridgeISO hold20 second beast holdalt. reaches50 Shuffle jacksEMOM: 3 minutes10 jump slams10 chest slams1 lap low lateralsquat walk (holdingmed ball) 

RISE Bingo - 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. 20 seconds each for 3 rounds: 1. Front plank reach through 2. Same side dead bug (20 sec/side) 3. High knees
  2. 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. 3 rounds: 15 second squat ISO hold 30 second tall plank
  4. 2 rounds: 20 second glute bridge ISO hold 10 glute bridges 20 second glute bridge ISO hold Leaning Tall plank x 20 seconds
  5. 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
  6. 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
  7. 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
  8. 10 seconds on/15 seconds off x 4 1. In/Out Foot taps 2. Jumping jacks 3. Lateral bounds 4. Quick feet
  9. 40 Air squats, rest 20 seconds, 25 Air squats, rest 15 seconds, 10 Air squats
  10. 30 jumping jacks 20 reverse lunges 10/side SL glute bridges 5 negative squats 30 Jumping jacks
  11. EMOM: 3 minutes 12-16 Alt. reverse lunges 1 lap beast crawl/20 second hold
  12. 3 rounds: 10 OH slams 10 Chest slams 10 Air squats 10 Stationary side lunge
  13. 3 rounds: 20 second hollow hold 20 second table top ISO hold 20 seconds front plank rest 10 seconds
  14. 3 rounds: 10 step through lunges 10 bicep curls (banded or weighted) 10 shuffle side lunges 10 dead bugs (total reps)
  15. 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
  16. EMOM: 3 minutes 10 jump slams 10 chest slams 1 lap low lateral squat walk (holding med ball)