LateralLunge-Trunk Rotx3 eachQuad/HipFlex Stretchx20 seceachREMStageInvertedHamstringsx5 each6-8Hours1/2 yourbodyweightin ouncesQuadrupedUp x5eachBentOverWs x10UpperBackStretchx20 sec90/90 ArmSweep x3each20gramsBent OverTrunkRotationsx5 eachStaticStretchesHandWalkoutsx3PecStretchx20 seceachPillarMarchx10DeepSquatHamstringStretch x3PillarBridgex20secondsFigure 4Stretchx20 secGluteBridgeMarch x5eachPlankShoulderTaps x5eachLegCradlex3 eachOverheadSquatsx10ReverseLungesx10 eachLateralLunge-Trunk Rotx3 eachQuad/HipFlex Stretchx20 seceachREMStageInvertedHamstringsx5 each6-8Hours1/2 yourbodyweightin ouncesQuadrupedUp x5eachBentOverWs x10UpperBackStretchx20 sec90/90 ArmSweep x3each20gramsBent OverTrunkRotationsx5 eachStaticStretchesHandWalkoutsx3PecStretchx20 seceachPillarMarchx10DeepSquatHamstringStretch x3PillarBridgex20secondsFigure 4Stretchx20 secGluteBridgeMarch x5eachPlankShoulderTaps x5eachLegCradlex3 eachOverheadSquatsx10ReverseLungesx10 each

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