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