50 speedor jumpsquatsRow andkickbackx 20Wall sit45 secPunchand lungeback - 60secLateralshuffle -30 secGlutebridge holdand tricepext x 20Curl andpress x20Bicepcurls x20Glute bridgehip thrusts x30 and hold30 sec60 secplank75jacks50jackssidelunges anda burpeex 10 setsFast Mtn.climbers– 45 secReverselungesand press andclap overheadx 30 totalbicycle60 sec Highknees -30 secHipthrust x30Squat andoverheadpress x 20Skaters60 sec TricepDips x20SLOWMtn.Climber x12 pulls15 speedorjumpsquatsPushupsx 1550 speedor jumpsquatsRow andkickbackx 20Wall sit45 secPunchand lungeback - 60secLateralshuffle -30 secGlutebridge holdand tricepext x 20Curl andpress x20Bicepcurls x20Glute bridgehip thrusts x30 and hold30 sec60 secplank75jacks50jackssidelunges anda burpeex 10 setsFast Mtn.climbers– 45 secReverselungesand press andclap overheadx 30 totalbicycle60 sec Highknees -30 secHipthrust x30Squat andoverheadpress x 20Skaters60 sec TricepDips x20SLOWMtn.Climber x12 pulls15 speedorjumpsquatsPushupsx 15

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