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

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