LateralLunge-Trunk Rotx3 eachLegCradlex3 eachHandWalkoutsx31/2 yourbodyweightin ouncesQuadrupedUp x5each90/90 ArmSweep x3eachPillarMarchx10InvertedHamstringsx5 eachPecStretchx20 seceachPlankShoulderTaps x5eachGluteBridgeMarch x5each6-8HoursBentOverWs x1020gramsReverseLungesx10 eachQuad/HipFlex Stretchx20 seceachUpperBackStretchx20 secFigure 4Stretchx20 secStaticStretchesREMStageBent OverTrunkRotationsx5 eachPillarBridgex20secondsDeepSquatHamstringStretch x3OverheadSquatsx10LateralLunge-Trunk Rotx3 eachLegCradlex3 eachHandWalkoutsx31/2 yourbodyweightin ouncesQuadrupedUp x5each90/90 ArmSweep x3eachPillarMarchx10InvertedHamstringsx5 eachPecStretchx20 seceachPlankShoulderTaps x5eachGluteBridgeMarch x5each6-8HoursBentOverWs x1020gramsReverseLungesx10 eachQuad/HipFlex Stretchx20 seceachUpperBackStretchx20 secFigure 4Stretchx20 secStaticStretchesREMStageBent OverTrunkRotationsx5 eachPillarBridgex20secondsDeepSquatHamstringStretch x3OverheadSquatsx10

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