5QuadrupedOppositesEach Side30 SecPillarBridge15 ArmCirclesForwardand Back 5eachchest/backstretch10ModifiedPush Ups5 HandWalks10 BentOverTricepExtensions3 ThoracicRotationHeel-SitEach Side10StandingChestPresses10 BentOverRows30 SecUpper-CutsBent Over90/90Stretch 3xEach Side10UprightRows15 SecNeckStretchEach Side30 Sec.BicepCurls30 Sec.PillarMarch8 T'sBentOver30 Sec.HammerCurls15ForwardRaises30 Sec.LateralRaises10 CrossPunchesEach Side10 OverHeadTricepExtensions8 Y'sBentOver10RearFlyes5QuadrupedOppositesEach Side30 SecPillarBridge15 ArmCirclesForwardand Back 5eachchest/backstretch10ModifiedPush Ups5 HandWalks10 BentOverTricepExtensions3 ThoracicRotationHeel-SitEach Side10StandingChestPresses10 BentOverRows30 SecUpper-CutsBent Over90/90Stretch 3xEach Side10UprightRows15 SecNeckStretchEach Side30 Sec.BicepCurls30 Sec.PillarMarch8 T'sBentOver30 Sec.HammerCurls15ForwardRaises30 Sec.LateralRaises10 CrossPunchesEach Side10 OverHeadTricepExtensions8 Y'sBentOver10RearFlyes

EXOS Strength - 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. 5 Quadruped Opposites Each Side
  2. 30 Sec Pillar Bridge
  3. 15 Arm Circles Forward and Back
  4. 5 each chest/back stretch
  5. 10 Modified Push Ups
  6. 5 Hand Walks
  7. 10 Bent Over Tricep Extensions
  8. 3 Thoracic Rotation Heel-Sit Each Side
  9. 10 Standing Chest Presses
  10. 10 Bent Over Rows
  11. 30 Sec Upper-Cuts
  12. Bent Over 90/90 Stretch 3x Each Side
  13. 10 Upright Rows
  14. 15 Sec Neck Stretch Each Side
  15. 30 Sec. Bicep Curls
  16. 30 Sec. Pillar March
  17. 8 T's Bent Over
  18. 30 Sec. Hammer Curls
  19. 15 Forward Raises
  20. 30 Sec. Lateral Raises
  21. 10 Cross Punches Each Side
  22. 10 Over Head Tricep Extensions
  23. 8 Y's Bent Over
  24. 10 Rear Flyes