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

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