90/90 ArmSweep x3eachPillarMarchx10GluteBridgeMarch x5each6-8HoursLateralLunge-Trunk Rotx3 eachReverseLungesx10 each20gramsDeepSquatHamstringStretch x3HandWalkoutsx3REMStageUpperBackStretchx20 secBent OverTrunkRotationsx5 eachBentOverWs x10Figure 4Stretchx20 secOverheadSquatsx10InvertedHamstringsx5 eachLegCradlex3 eachPlankShoulderTaps x5eachQuadrupedUp x5each1/2 yourbodyweightin ouncesPillarBridgex20secondsQuad/HipFlex Stretchx20 seceachStaticStretchesPecStretchx20 seceach90/90 ArmSweep x3eachPillarMarchx10GluteBridgeMarch x5each6-8HoursLateralLunge-Trunk Rotx3 eachReverseLungesx10 each20gramsDeepSquatHamstringStretch x3HandWalkoutsx3REMStageUpperBackStretchx20 secBent OverTrunkRotationsx5 eachBentOverWs x10Figure 4Stretchx20 secOverheadSquatsx10InvertedHamstringsx5 eachLegCradlex3 eachPlankShoulderTaps x5eachQuadrupedUp x5each1/2 yourbodyweightin ouncesPillarBridgex20secondsQuad/HipFlex Stretchx20 seceachStaticStretchesPecStretchx20 seceach

FITNESS - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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
O
2
B
3
G
4
G
5
N
6
G
7
N
8
I
9
N
10
I
11
B
12
O
13
B
14
G
15
B
16
I
17
O
18
B
19
O
20
I
21
O
22
G
23
I
24
N
  1. O-90/90 Arm Sweep x3 each
  2. B-Pillar March x10
  3. G-Glute Bridge March x5 each
  4. G-6-8 Hours
  5. N-Lateral Lunge- Trunk Rot x3 each
  6. G-Reverse Lunges x10 each
  7. N-20 grams
  8. I-Deep Squat Hamstring Stretch x3
  9. N-Hand Walkouts x3
  10. I-REM Stage
  11. B-Upper Back Stretch x20 sec
  12. O-Bent Over Trunk Rotations x5 each
  13. B-Bent Over Ws x10
  14. G-Figure 4 Stretch x20 sec
  15. B-Overhead Squats x10
  16. I-Inverted Hamstrings x5 each
  17. O-Leg Cradle x3 each
  18. B-Plank Shoulder Taps x5 each
  19. O-Quadruped Up x5 each
  20. I-1/2 your bodyweight in ounces
  21. O-Pillar Bridge x20 seconds
  22. G-Quad/Hip Flex Stretch x20 sec each
  23. I-Static Stretches
  24. N-Pec Stretch x20 sec each