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