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

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