深蹲+旋轉提腳25Plank1 min棒式開合跳*20深蹲跳* 20MountainClimber *20PistolSquat單邊*10Squat* 30ShoulderPress(Band) *15開合跳*50徒手深蹲+交叉弓箭30伏地挺身 * 10Burpee*15前跨步*30跪姿伏地挺身*20靠牆深蹲 2min單腳深蹲單邊 * 10俄羅斯轉體 *30Bent-overRow(Band)*15Shouldertaps * 20Sit Ups*20BandedPullups * 8弓箭步交互跳*20後跨步*30V-ups*15Free!深蹲+旋轉提腳25Plank1 min棒式開合跳*20深蹲跳* 20MountainClimber *20PistolSquat單邊*10Squat* 30ShoulderPress(Band) *15開合跳*50徒手深蹲+交叉弓箭30伏地挺身 * 10Burpee*15前跨步*30跪姿伏地挺身*20靠牆深蹲 2min單腳深蹲單邊 * 10俄羅斯轉體 *30Bent-overRow(Band)*15Shouldertaps * 20Sit Ups*20BandedPullups * 8弓箭步交互跳*20後跨步*30V-ups*15Free!

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