俄羅斯轉體 *30伏地挺身 * 10PistolSquat單邊*10ShoulderPress(Band) *15BandedPullups * 8前跨步*30Plank1 min棒式開合跳*20Sit Ups*20開合跳*50Squat* 30深蹲+旋轉提腳25Shouldertaps * 20靠牆深蹲 2min單腳深蹲單邊 * 10V-ups*15後跨步*30Burpee*15跪姿伏地挺身*20深蹲跳* 20弓箭步交互跳*20Bent-overRow(Band)*15MountainClimber *20徒手深蹲+交叉弓箭30Free!俄羅斯轉體 *30伏地挺身 * 10PistolSquat單邊*10ShoulderPress(Band) *15BandedPullups * 8前跨步*30Plank1 min棒式開合跳*20Sit Ups*20開合跳*50Squat* 30深蹲+旋轉提腳25Shouldertaps * 20靠牆深蹲 2min單腳深蹲單邊 * 10V-ups*15後跨步*30Burpee*15跪姿伏地挺身*20深蹲跳* 20弓箭步交互跳*20Bent-overRow(Band)*15MountainClimber *20徒手深蹲+交叉弓箭30Free!

Workout - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. 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.


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  1. 俄羅斯轉體 * 30
  2. 伏地挺身 * 10
  3. Pistol Squat 單邊*10
  4. Shoulder Press (Band) * 15
  5. Banded Pull ups * 8
  6. 前跨步*30
  7. Plank 1 min
  8. 棒式開合跳*20
  9. Sit Ups *20
  10. 開合跳*50
  11. Squat * 30
  12. 深蹲+旋轉提腳 25
  13. Shoulder taps * 20
  14. 靠牆深蹲 2min
  15. 單腳深蹲 單邊 * 10
  16. V-ups*15
  17. 後跨步*30
  18. Burpee* 15
  19. 跪姿伏地挺身*20
  20. 深蹲跳 * 20
  21. 弓箭步交互跳*20
  22. Bent-over Row (Band)*15
  23. Mountain Climber * 20
  24. 徒手深蹲+交叉弓箭步 30
  25. Free!