深蹲跳* 20Free!後跨步*30BandedPullups * 8Squat* 30V-ups*15Plank1 minBent-overRow(Band)*15棒式開合跳*20深蹲+旋轉提腳25Shouldertaps * 20開合跳*50伏地挺身 * 10靠牆深蹲 2min單腳深蹲單邊 * 10Burpee*15MountainClimber *20Sit Ups*20徒手深蹲+交叉弓箭步30跪姿伏地挺身*20前跨步*30PistolSquat單邊*10俄羅斯轉體 *30弓箭步交互跳*20ShoulderPress(Band) *15深蹲跳* 20Free!後跨步*30BandedPullups * 8Squat* 30V-ups*15Plank1 minBent-overRow(Band)*15棒式開合跳*20深蹲+旋轉提腳25Shouldertaps * 20開合跳*50伏地挺身 * 10靠牆深蹲 2min單腳深蹲單邊 * 10Burpee*15MountainClimber *20Sit Ups*20徒手深蹲+交叉弓箭步30跪姿伏地挺身*20前跨步*30PistolSquat單邊*10俄羅斯轉體 *30弓箭步交互跳*20ShoulderPress(Band) *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. 深蹲跳 * 20
  2. Free!
  3. 後跨步*30
  4. Banded Pull ups * 8
  5. Squat * 30
  6. V-ups*15
  7. Plank 1 min
  8. Bent-over Row (Band)*15
  9. 棒式開合跳*20
  10. 深蹲+旋轉提腳 25
  11. Shoulder taps * 20
  12. 開合跳*50
  13. 伏地挺身 * 10
  14. 靠牆深蹲 2min
  15. 單腳深蹲 單邊 * 10
  16. Burpee* 15
  17. Mountain Climber * 20
  18. Sit Ups *20
  19. 徒手深蹲+交叉弓箭步 30
  20. 跪姿伏地挺身*20
  21. 前跨步*30
  22. Pistol Squat 單邊*10
  23. 俄羅斯轉體 * 30
  24. 弓箭步交互跳*20
  25. Shoulder Press (Band) * 15