2x 30secondsJump +Squats4 x 30secondsplank4x30secondside plankholds20 sidejacks10Shouldertap pushups2 x 45secondwall squat20glutebridges3x 30secondslunges25 situps3 x 30secondsleg raises3x30secondsquatholds2x 45secondsprint onthe spot3x 1:00min armcircles10pushups3x 45secondRussiantwists sprints20 starjumps30 calfraises30secondsmarchsteps20 tuckjumps20shouldertaps20mountainclimbers3x 30secondjumpingjacks3 x 30secondsuperman1 minutessplitsquats (30each leg)8 arenadown andbacks4x 30secondsscissorkicks30 secondside toside plank2 x 30secondsburpees2x 30secondsJump +Squats4 x 30secondsplank4x30secondside plankholds20 sidejacks10Shouldertap pushups2 x 45secondwall squat20glutebridges3x 30secondslunges25 situps3 x 30secondsleg raises3x30secondsquatholds2x 45secondsprint onthe spot3x 1:00min armcircles10pushups3x 45secondRussiantwists sprints20 starjumps30 calfraises30secondsmarchsteps20 tuckjumps20shouldertaps20mountainclimbers3x 30secondjumpingjacks3 x 30secondsuperman1 minutessplitsquats (30each leg)8 arenadown andbacks4x 30secondsscissorkicks30 secondside toside plank2 x 30secondsburpees

SWIM HIIT BINGO - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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.


1
O
2
G
3
G
4
G
5
O
6
I
7
O
8
I
9
I
10
O
11
N
12
B
13
I
14
G
15
G
16
N
17
B
18
O
19
O
20
B
21
N
22
B
23
N
24
G
25
N
26
B
27
I
28
N
29
B
30
I
  1. O- 2x 30 seconds Jump + Squats
  2. G-4 x 30 seconds plank
  3. G-4x30 second side plank holds
  4. G-20 side jacks
  5. O-10 Shoulder tap push ups
  6. I-2 x 45 second wall squat
  7. O-20 glute bridges
  8. I-3x 30 seconds lunges
  9. I-25 sit ups
  10. O-3 x 30 seconds leg raises
  11. N-3x30 second squat holds
  12. B-
  13. I-2x 45 second sprint on the spot
  14. G-3x 1:00 min arm circles
  15. G-10 push ups
  16. N-3x 45 second Russian twists sprints
  17. B-20 star jumps
  18. O-30 calf raises
  19. O-30 seconds march steps
  20. B-20 tuck jumps
  21. N-20 shoulder taps
  22. B-20 mountain climbers
  23. N-3x 30 second jumping jacks
  24. G-3 x 30 second superman
  25. N-1 minutes split squats (30 each leg)
  26. B-8 arena down and backs
  27. I-
  28. N-4x 30 seconds scissor kicks
  29. B-30 second side to side plank
  30. I-2 x 30 seconds burpees