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