3x 45secondRussiantwists sprints4x30secondside plankholds3x 1:00min armcircles4x 30secondsscissorkicks10pushups3x30secondsquatholds20mountainclimbers3 x 30secondsleg raises20glutebridges4 x 30secondsplank2 x 30secondsburpees30 secondside toside plank25 situps20shouldertaps1 minutessplitsquats (30each leg)3x 30secondjumpingjacks20 starjumps3 x 30secondsuperman30 calfraises2x 45secondsprint onthe spot8 arenadown andbacks20 sidejacks3x 30secondslunges10Shouldertap pushups30secondsmarchsteps2x 30secondsJump +Squats2 x 45secondwall squat20 tuckjumps3x 45secondRussiantwists sprints4x30secondside plankholds3x 1:00min armcircles4x 30secondsscissorkicks10pushups3x30secondsquatholds20mountainclimbers3 x 30secondsleg raises20glutebridges4 x 30secondsplank2 x 30secondsburpees30 secondside toside plank25 situps20shouldertaps1 minutessplitsquats (30each leg)3x 30secondjumpingjacks20 starjumps3 x 30secondsuperman30 calfraises2x 45secondsprint onthe spot8 arenadown andbacks20 sidejacks3x 30secondslunges10Shouldertap pushups30secondsmarchsteps2x 30secondsJump +Squats2 x 45secondwall squat20 tuckjumps

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