TricepDips x20Skaters60 sec Punchand lungeback - 60secPushupsx 15Fast Mtn.climbers– 45 secSquat andoverheadpress x 20Lateralshuffle -30 secBicepcurls x2060 secplankGlutebridge holdand tricepext x 20Reverselungesand press andclap overheadx 30 total Highknees -30 secsidelunges anda burpeex 10 setsWall sit45 secHipthrust x30bicycle60 sec50jacksSLOWMtn.Climber x12 pulls75jacksRow andkickbackx 20Glute bridgehip thrusts x30 and hold30 sec15 speedorjumpsquats50 speedor jumpsquatsCurl andpress x20TricepDips x20Skaters60 sec Punchand lungeback - 60secPushupsx 15Fast Mtn.climbers– 45 secSquat andoverheadpress x 20Lateralshuffle -30 secBicepcurls x2060 secplankGlutebridge holdand tricepext x 20Reverselungesand press andclap overheadx 30 total Highknees -30 secsidelunges anda burpeex 10 setsWall sit45 secHipthrust x30bicycle60 sec50jacksSLOWMtn.Climber x12 pulls75jacksRow andkickbackx 20Glute bridgehip thrusts x30 and hold30 sec15 speedorjumpsquats50 speedor jumpsquatsCurl 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. Tricep Dips x 20
  2. Skaters 60 sec
  3. Punch and lunge back - 60 sec
  4. Pushups x 15
  5. Fast Mtn. climbers – 45 sec
  6. Squat and overhead press x 20
  7. Lateral shuffle - 30 sec
  8. Bicep curls x 20
  9. 60 sec plank
  10. Glute bridge hold and tricep ext x 20
  11. Reverse lunges and press and clap overhead x 30 total
  12. High knees - 30 sec
  13. side lunges and a burpee x 10 sets
  14. Wall sit 45 sec
  15. Hip thrust x 30
  16. bicycle 60 sec
  17. 50 jacks
  18. SLOW Mtn. Climber x 12 pulls
  19. 75 jacks
  20. Row and kickback x 20
  21. Glute bridge hip thrusts x 30 and hold 30 sec
  22. 15 speed or jump squats
  23. 50 speed or jump squats
  24. Curl and press x 20