10 CrossPunchesEach Side10ModifiedPush Ups15 SecNeckStretchEach Side30 Sec.LateralRaises8 Y'sBentOver5QuadrupedOppositesEach Side10 BentOverTricepExtensions10 BentOverRows30 Sec.PillarMarch10UprightRows5eachchest/backstretch30 SecUpper-CutsBent Over90/90Stretch 3xEach Side30 Sec.HammerCurls5 HandWalks10StandingChestPresses30 Sec.BicepCurls8 T'sBentOver30 SecPillarBridge3 ThoracicRotationHeel-SitEach Side15 ArmCirclesForwardand Back 15ForwardRaises10 OverHeadTricepExtensions10RearFlyes10 CrossPunchesEach Side10ModifiedPush Ups15 SecNeckStretchEach Side30 Sec.LateralRaises8 Y'sBentOver5QuadrupedOppositesEach Side10 BentOverTricepExtensions10 BentOverRows30 Sec.PillarMarch10UprightRows5eachchest/backstretch30 SecUpper-CutsBent Over90/90Stretch 3xEach Side30 Sec.HammerCurls5 HandWalks10StandingChestPresses30 Sec.BicepCurls8 T'sBentOver30 SecPillarBridge3 ThoracicRotationHeel-SitEach Side15 ArmCirclesForwardand Back 15ForwardRaises10 OverHeadTricepExtensions10RearFlyes

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