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

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