3x 1:00min armcircles4x30secondside plankholds20 starjumps4x 30secondsscissorkicks20 sidejacks3x30secondsquatholds10pushups4 x 30secondsplank3 x 30secondsuperman10Shouldertap pushups20 tuckjumps1 minutessplitsquats (30each leg)20glutebridges3x 30secondslunges20mountainclimbers25 situps30secondsmarchsteps2x 30secondsJump +Squats3 x 30secondsleg raises2 x 45secondwall squat20shouldertaps2x 45secondsprint onthe spot2 x 30secondsburpees3x 30secondjumpingjacks30 calfraises3x 45secondRussiantwists sprints30 secondside toside plank8 arenadown andbacks3x 1:00min armcircles4x30secondside plankholds20 starjumps4x 30secondsscissorkicks20 sidejacks3x30secondsquatholds10pushups4 x 30secondsplank3 x 30secondsuperman10Shouldertap pushups20 tuckjumps1 minutessplitsquats (30each leg)20glutebridges3x 30secondslunges20mountainclimbers25 situps30secondsmarchsteps2x 30secondsJump +Squats3 x 30secondsleg raises2 x 45secondwall squat20shouldertaps2x 45secondsprint onthe spot2 x 30secondsburpees3x 30secondjumpingjacks30 calfraises3x 45secondRussiantwists sprints30 secondside toside plank8 arenadown andbacks

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