75jacksReverselungesand press andclap overheadx 30 totalSLOWMtn.Climber x12 pullsHipthrust x3060 secplankGlutebridge holdand tricepext x 20Skaters60 sec 50 speedor jumpsquatsPushupsx 15Glute bridgehip thrusts x30 and hold30 secLateralshuffle -30 secRow andkickbackx 20Bicepcurls x20sidelunges anda burpeex 10 setsWall sit45 secPunchand lungeback - 60secbicycle60 secSquat andoverheadpress x 2015 speedorjumpsquatsTricepDips x20Fast Mtn.climbers– 45 sec50jacks Highknees -30 secCurl andpress x2075jacksReverselungesand press andclap overheadx 30 totalSLOWMtn.Climber x12 pullsHipthrust x3060 secplankGlutebridge holdand tricepext x 20Skaters60 sec 50 speedor jumpsquatsPushupsx 15Glute bridgehip thrusts x30 and hold30 secLateralshuffle -30 secRow andkickbackx 20Bicepcurls x20sidelunges anda burpeex 10 setsWall sit45 secPunchand lungeback - 60secbicycle60 secSquat andoverheadpress x 2015 speedorjumpsquatsTricepDips x20Fast Mtn.climbers– 45 sec50jacks Highknees -30 secCurl andpress x20

Sweat From Home - 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
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
  1. 75 jacks
  2. Reverse lunges and press and clap overhead x 30 total
  3. SLOW Mtn. Climber x 12 pulls
  4. Hip thrust x 30
  5. 60 sec plank
  6. Glute bridge hold and tricep ext x 20
  7. Skaters 60 sec
  8. 50 speed or jump squats
  9. Pushups x 15
  10. Glute bridge hip thrusts x 30 and hold 30 sec
  11. Lateral shuffle - 30 sec
  12. Row and kickback x 20
  13. Bicep curls x 20
  14. side lunges and a burpee x 10 sets
  15. Wall sit 45 sec
  16. Punch and lunge back - 60 sec
  17. bicycle 60 sec
  18. Squat and overhead press x 20
  19. 15 speed or jump squats
  20. Tricep Dips x 20
  21. Fast Mtn. climbers – 45 sec
  22. 50 jacks
  23. High knees - 30 sec
  24. Curl and press x 20