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