600metersWalkingLunges20 sec LegClimber R,20 sec LegClimbers L, 20 secTiger Push Ups,20 sec Row BoatsHillSprintsDB WorkoutEMOM1) 12 AlternatingCurtsey2) 10 DB Thrusters3) 10 Skaters4) 15 Bicep CurlsX 630 sec Burpee,30 sec MasonTwists, 30 secPushupX 6OutdoorSprints30 Jacks, 20situps, 10squats, 5PushupsX8BikeSprints30 sec LateralBounds, 30 secPower Knee R,30 sec PowerKnee LX 5EMOM1) 15 Squats2) 15 burpees3) 10 LyingSuperman HoldsX 430 sec HalfJacks, 10 secsplit squat, 30sec half jacksX 6400metersWalkingLunges30 sec BroadJumps, 30 secSquats, 30 secSprawlsX 5JumpRope20 sec Pushups, 20 secTiger Push ups,20 sec MilitaryPush upsX 420 sec StarJumps, 20 secSprint, 20 secCrab TouchX 630 sec Squat HoldHops, 30 secGrasshoppers, 30sec Plank KneeTuckX 520 sec HighKnee, 20 secSquats, 20sec burpeeX 520 sec HighKnees, 20secplank, 10secburpeeX 8DB WorkoutEMOM1) 15 TricepKickbacks2) 15 Bicep Curls3) 10 PushupsX 540 sec HighKnee, 10 secPlank, 10 secplank ShoulderTapsX 630 sec SplitSquat, 30sec Squats,30 sec DipsX 7EMOM1) 20 ReverseLunges2) 30 Bicycles3) 5 Inch wormsX 410 burpees,10 squats,20 man.climbersX 5EMOM1) 30 Mtn.Climbers2) 20 Jump Squats3)15 V UpsX 5EMOM1) 12 Tricep Dips2) 10 Pushups3) 20 JumpingJacksX 630 His Knees,30sec plank,10 lunges, 5pushupsX 840 sec HighKnees, 10 secPlank, 10 secMt. ClimberX 410sec Half Jacks,10sec Jacks, 10sec Half Jacks, 10sec Jacks, 10 secHalf Jacks, 10 secJacksx 740 sec HighKnees, 10 secplank, 10 secplank rotationsX5600metersWalkingLunges20 sec LegClimber R,20 sec LegClimbers L, 20 secTiger Push Ups,20 sec Row BoatsHillSprintsDB WorkoutEMOM1) 12 AlternatingCurtsey2) 10 DB Thrusters3) 10 Skaters4) 15 Bicep CurlsX 630 sec Burpee,30 sec MasonTwists, 30 secPushupX 6OutdoorSprints30 Jacks, 20situps, 10squats, 5PushupsX8BikeSprints30 sec LateralBounds, 30 secPower Knee R,30 sec PowerKnee LX 5EMOM1) 15 Squats2) 15 burpees3) 10 LyingSuperman HoldsX 430 sec HalfJacks, 10 secsplit squat, 30sec half jacksX 6400metersWalkingLunges30 sec BroadJumps, 30 secSquats, 30 secSprawlsX 5JumpRope20 sec Pushups, 20 secTiger Push ups,20 sec MilitaryPush upsX 420 sec StarJumps, 20 secSprint, 20 secCrab TouchX 630 sec Squat HoldHops, 30 secGrasshoppers, 30sec Plank KneeTuckX 520 sec HighKnee, 20 secSquats, 20sec burpeeX 520 sec HighKnees, 20secplank, 10secburpeeX 8DB WorkoutEMOM1) 15 TricepKickbacks2) 15 Bicep Curls3) 10 PushupsX 540 sec HighKnee, 10 secPlank, 10 secplank ShoulderTapsX 630 sec SplitSquat, 30sec Squats,30 sec DipsX 7EMOM1) 20 ReverseLunges2) 30 Bicycles3) 5 Inch wormsX 410 burpees,10 squats,20 man.climbersX 5EMOM1) 30 Mtn.Climbers2) 20 Jump Squats3)15 V UpsX 5EMOM1) 12 Tricep Dips2) 10 Pushups3) 20 JumpingJacksX 630 His Knees,30sec plank,10 lunges, 5pushupsX 840 sec HighKnees, 10 secPlank, 10 secMt. ClimberX 410sec Half Jacks,10sec Jacks, 10sec Half Jacks, 10sec Jacks, 10 secHalf Jacks, 10 secJacksx 740 sec HighKnees, 10 secplank, 10 secplank rotationsX5

Bust Yo A$$ - 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. 600 meters Walking Lunges
  2. 20 sec Leg Climber R, 20 sec Leg Climbers L, 20 sec Tiger Push Ups, 20 sec Row Boats
  3. Hill Sprints
  4. DB Workout EMOM 1) 12 Alternating Curtsey 2) 10 DB Thrusters 3) 10 Skaters 4) 15 Bicep Curls X 6
  5. 30 sec Burpee, 30 sec Mason Twists, 30 sec Pushup X 6
  6. Outdoor Sprints
  7. 30 Jacks, 20 situps, 10 squats, 5 Pushups X8
  8. Bike Sprints
  9. 30 sec Lateral Bounds, 30 sec Power Knee R, 30 sec Power Knee L X 5
  10. EMOM 1) 15 Squats 2) 15 burpees 3) 10 Lying Superman Holds X 4
  11. 30 sec Half Jacks, 10 sec split squat, 30 sec half jacks X 6
  12. 400 meters Walking Lunges
  13. 30 sec Broad Jumps, 30 sec Squats, 30 sec Sprawls X 5
  14. Jump Rope
  15. 20 sec Push ups, 20 sec Tiger Push ups, 20 sec Military Push ups X 4
  16. 20 sec Star Jumps, 20 sec Sprint, 20 sec Crab Touch X 6
  17. 30 sec Squat Hold Hops, 30 sec Grasshoppers, 30 sec Plank Knee Tuck X 5
  18. 20 sec High Knee, 20 sec Squats, 20 sec burpee X 5
  19. 20 sec High Knees, 20sec plank, 10sec burpee X 8
  20. DB Workout EMOM 1) 15 Tricep Kickbacks 2) 15 Bicep Curls 3) 10 Pushups X 5
  21. 40 sec High Knee, 10 sec Plank, 10 sec plank Shoulder Taps X 6
  22. 30 sec Split Squat, 30 sec Squats, 30 sec Dips X 7
  23. EMOM 1) 20 Reverse Lunges 2) 30 Bicycles 3) 5 Inch worms X 4
  24. 10 burpees, 10 squats, 20 man. climbers X 5
  25. EMOM 1) 30 Mtn. Climbers 2) 20 Jump Squats 3)15 V Ups X 5
  26. EMOM 1) 12 Tricep Dips 2) 10 Pushups 3) 20 Jumping Jacks X 6
  27. 30 His Knees, 30sec plank, 10 lunges, 5 pushups X 8
  28. 40 sec High Knees, 10 sec Plank, 10 sec Mt. Climber X 4
  29. 10sec Half Jacks, 10sec Jacks, 10 sec Half Jacks, 10 sec Jacks, 10 sec Half Jacks, 10 sec Jacks x 7
  30. 40 sec High Knees, 10 sec plank, 10 sec plank rotations X5