Wall sit45 secSkaters60 sec Row andkickbackx 2050jacks75jacksReverselungesand press andclap overheadx 30 totalPushupsx 15Bicepcurls x2060 secplanksidelunges anda burpeex 10 setsbicycle60 secHipthrust x30TricepDips x20Lateralshuffle -30 sec15 speedorjumpsquatsCurl andpress x20Glutebridge holdand tricepext x 20Squat andoverheadpress x 2050 speedor jumpsquatsPunchand lungeback - 60sec Highknees -30 secGlute bridgehip thrusts x30 and hold30 secSLOWMtn.Climber x12 pullsFast Mtn.climbers– 45 secWall sit45 secSkaters60 sec Row andkickbackx 2050jacks75jacksReverselungesand press andclap overheadx 30 totalPushupsx 15Bicepcurls x2060 secplanksidelunges anda burpeex 10 setsbicycle60 secHipthrust x30TricepDips x20Lateralshuffle -30 sec15 speedorjumpsquatsCurl andpress x20Glutebridge holdand tricepext x 20Squat andoverheadpress x 2050 speedor jumpsquatsPunchand lungeback - 60sec Highknees -30 secGlute bridgehip thrusts x30 and hold30 secSLOWMtn.Climber x12 pullsFast Mtn.climbers– 45 sec

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.


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