5eachchest/backstretch10 BentOverRows10UprightRows10ModifiedPush Ups5QuadrupedOppositesEach Side5 HandWalks10StandingChestPresses30 Sec.HammerCurlsBent Over90/90Stretch 3xEach Side30 Sec.BicepCurls30 SecUpper-Cuts15 SecNeckStretchEach Side30 Sec.LateralRaises15ForwardRaises3 ThoracicRotationHeel-SitEach Side30 SecPillarBridge10 CrossPunchesEach Side10 OverHeadTricepExtensions10 BentOverTricepExtensions30 Sec.PillarMarch8 T'sBentOver10RearFlyes8 Y'sBentOver15 ArmCirclesForwardand Back 5eachchest/backstretch10 BentOverRows10UprightRows10ModifiedPush Ups5QuadrupedOppositesEach Side5 HandWalks10StandingChestPresses30 Sec.HammerCurlsBent Over90/90Stretch 3xEach Side30 Sec.BicepCurls30 SecUpper-Cuts15 SecNeckStretchEach Side30 Sec.LateralRaises15ForwardRaises3 ThoracicRotationHeel-SitEach Side30 SecPillarBridge10 CrossPunchesEach Side10 OverHeadTricepExtensions10 BentOverTricepExtensions30 Sec.PillarMarch8 T'sBentOver10RearFlyes8 Y'sBentOver15 ArmCirclesForwardand Back 

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