Bent OverTrunkRotationsx5 eachOverheadSquatsx10GluteBridgeMarch x5eachREMStagePlankShoulderTaps x5each6-8HoursQuad/HipFlex Stretchx20 seceachLateralLunge-Trunk Rotx3 eachPillarMarchx10QuadrupedUp x5eachBentOverWs x10ReverseLungesx10 each1/2 yourbodyweightin ouncesFigure 4Stretchx20 sec90/90 ArmSweep x3eachInvertedHamstringsx5 each20gramsLegCradlex3 eachPillarBridgex20secondsDeepSquatHamstringStretch x3StaticStretchesHandWalkoutsx3PecStretchx20 seceachUpperBackStretchx20 secBent OverTrunkRotationsx5 eachOverheadSquatsx10GluteBridgeMarch x5eachREMStagePlankShoulderTaps x5each6-8HoursQuad/HipFlex Stretchx20 seceachLateralLunge-Trunk Rotx3 eachPillarMarchx10QuadrupedUp x5eachBentOverWs x10ReverseLungesx10 each1/2 yourbodyweightin ouncesFigure 4Stretchx20 sec90/90 ArmSweep x3eachInvertedHamstringsx5 each20gramsLegCradlex3 eachPillarBridgex20secondsDeepSquatHamstringStretch x3StaticStretchesHandWalkoutsx3PecStretchx20 seceachUpperBackStretchx20 sec

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