10Shouldertap pushups3 x 30secondsleg raises3x 1:00min armcircles30 calfraises1 minutessplitsquats (30each leg)20shouldertaps10pushups3x 30secondslunges20 sidejacks2 x 45secondwall squat3 x 30secondsuperman30 secondside toside plank4x30secondside plankholds2x 30secondsJump +Squats20 tuckjumps20glutebridges3x 30secondjumpingjacks20mountainclimbers8 arenadown andbacks20 starjumps25 situps2x 45secondsprint onthe spot2 x 30secondsburpees3x30secondsquatholds4 x 30secondsplank30secondsmarchsteps4x 30secondsscissorkicks3x 45secondRussiantwists sprints10Shouldertap pushups3 x 30secondsleg raises3x 1:00min armcircles30 calfraises1 minutessplitsquats (30each leg)20shouldertaps10pushups3x 30secondslunges20 sidejacks2 x 45secondwall squat3 x 30secondsuperman30 secondside toside plank4x30secondside plankholds2x 30secondsJump +Squats20 tuckjumps20glutebridges3x 30secondjumpingjacks20mountainclimbers8 arenadown andbacks20 starjumps25 situps2x 45secondsprint onthe spot2 x 30secondsburpees3x30secondsquatholds4 x 30secondsplank30secondsmarchsteps4x 30secondsscissorkicks3x 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
O
5
N
6
N
7
G
8
I
9
G
10
I
11
G
12
B
13
G
14
O
15
B
16
O
17
N
18
B
19
B
20
B
21
I
22
I
23
B
24
I
25
N
26
G
27
O
28
I
29
N
30
N
  1. O-10 Shoulder tap push ups
  2. O-3 x 30 seconds leg raises
  3. G-3x 1:00 min arm circles
  4. O-30 calf raises
  5. N-1 minutes split squats (30 each leg)
  6. N-20 shoulder taps
  7. G-10 push ups
  8. I-3x 30 seconds lunges
  9. G-20 side jacks
  10. I-2 x 45 second wall squat
  11. G-3 x 30 second superman
  12. B-30 second side to side plank
  13. G-4x30 second side plank holds
  14. O- 2x 30 seconds Jump + Squats
  15. B-20 tuck jumps
  16. O-20 glute bridges
  17. N-3x 30 second jumping jacks
  18. B-20 mountain climbers
  19. B-8 arena down and backs
  20. B-20 star jumps
  21. I-25 sit ups
  22. I-2x 45 second sprint on the spot
  23. B-
  24. I-2 x 30 seconds burpees
  25. N-3x30 second squat holds
  26. G-4 x 30 seconds plank
  27. O-30 seconds march steps
  28. I-
  29. N-4x 30 seconds scissor kicks
  30. N-3x 45 second Russian twists sprints