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

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