3 x 30secondsleg raises30 calfraises10pushups20mountainclimbers4 x 30secondsplank30secondsmarchsteps3 x 30secondsuperman3x 1:00min armcircles20glutebridges20shouldertaps4x30secondside plankholds8 arenadown andbacks30 secondside toside plank2 x 30secondsburpees3x 30secondjumpingjacks20 starjumps20 tuckjumps20 sidejacks2x 30secondsJump +Squats1 minutessplitsquats (30each leg)2x 45secondsprint onthe spot4x 30secondsscissorkicks2 x 45secondwall squat25 situps10Shouldertap pushups3x30secondsquatholds3x 30secondslunges3x 45secondRussiantwists sprints3 x 30secondsleg raises30 calfraises10pushups20mountainclimbers4 x 30secondsplank30secondsmarchsteps3 x 30secondsuperman3x 1:00min armcircles20glutebridges20shouldertaps4x30secondside plankholds8 arenadown andbacks30 secondside toside plank2 x 30secondsburpees3x 30secondjumpingjacks20 starjumps20 tuckjumps20 sidejacks2x 30secondsJump +Squats1 minutessplitsquats (30each leg)2x 45secondsprint onthe spot4x 30secondsscissorkicks2 x 45secondwall squat25 situps10Shouldertap pushups3x30secondsquatholds3x 30secondslunges3x 45secondRussiantwists sprints

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