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

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