OverheadSquatsx10PillarBridgex20secondsFigure 4Stretchx20 secInvertedHamstringsx5 each6-8HoursLateralLunge-Trunk Rotx3 eachUpperBackStretchx20 secPlankShoulderTaps x5each1/2 yourbodyweightin ouncesPillarMarchx10BentOverWs x1090/90 ArmSweep x3eachBent OverTrunkRotationsx5 eachQuadrupedUp x5eachREMStageGluteBridgeMarch x5each20gramsDeepSquatHamstringStretch x3LegCradlex3 eachStaticStretchesReverseLungesx10 eachPecStretchx20 seceachQuad/HipFlex Stretchx20 seceachHandWalkoutsx3OverheadSquatsx10PillarBridgex20secondsFigure 4Stretchx20 secInvertedHamstringsx5 each6-8HoursLateralLunge-Trunk Rotx3 eachUpperBackStretchx20 secPlankShoulderTaps x5each1/2 yourbodyweightin ouncesPillarMarchx10BentOverWs x1090/90 ArmSweep x3eachBent OverTrunkRotationsx5 eachQuadrupedUp x5eachREMStageGluteBridgeMarch x5each20gramsDeepSquatHamstringStretch x3LegCradlex3 eachStaticStretchesReverseLungesx10 eachPecStretchx20 seceachQuad/HipFlex Stretchx20 seceachHandWalkoutsx3

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