Bent OverTrunkRotationsx5 eachPecStretchx20 seceachBentOverWs x10Quad/HipFlex Stretchx20 seceachInvertedHamstringsx5 eachREMStageQuadrupedUp x5each6-8HoursHandWalkoutsx3GluteBridgeMarch x5eachStaticStretchesReverseLungesx10 eachFigure 4Stretchx20 secLateralLunge-Trunk Rotx3 eachUpperBackStretchx20 secDeepSquatHamstringStretch x3PillarMarchx1020grams1/2 yourbodyweightin ouncesOverheadSquatsx1090/90 ArmSweep x3eachPillarBridgex20secondsLegCradlex3 eachPlankShoulderTaps x5eachBent OverTrunkRotationsx5 eachPecStretchx20 seceachBentOverWs x10Quad/HipFlex Stretchx20 seceachInvertedHamstringsx5 eachREMStageQuadrupedUp x5each6-8HoursHandWalkoutsx3GluteBridgeMarch x5eachStaticStretchesReverseLungesx10 eachFigure 4Stretchx20 secLateralLunge-Trunk Rotx3 eachUpperBackStretchx20 secDeepSquatHamstringStretch x3PillarMarchx1020grams1/2 yourbodyweightin ouncesOverheadSquatsx1090/90 ArmSweep x3eachPillarBridgex20secondsLegCradlex3 eachPlankShoulderTaps x5each

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