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

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