4x 30secondsscissorkicks4 x 30secondsplank3x 45secondRussiantwists sprints8 arenadown andbacks1 minutessplitsquats (30each leg)2 x 45secondwall squat30 calfraises3x 30secondjumpingjacks20 starjumps4x30secondside plankholds20shouldertaps20mountainclimbers20 tuckjumps30 secondside toside plank2x 30secondsJump +Squats20glutebridges10pushups2x 45secondsprint onthe spot10Shouldertap pushups2 x 30secondsburpees30secondsmarchsteps20 sidejacks3x30secondsquatholds3x 1:00min armcircles25 situps3 x 30secondsuperman3x 30secondslunges3 x 30secondsleg raises4x 30secondsscissorkicks4 x 30secondsplank3x 45secondRussiantwists sprints8 arenadown andbacks1 minutessplitsquats (30each leg)2 x 45secondwall squat30 calfraises3x 30secondjumpingjacks20 starjumps4x30secondside plankholds20shouldertaps20mountainclimbers20 tuckjumps30 secondside toside plank2x 30secondsJump +Squats20glutebridges10pushups2x 45secondsprint onthe spot10Shouldertap pushups2 x 30secondsburpees30secondsmarchsteps20 sidejacks3x30secondsquatholds3x 1:00min armcircles25 situps3 x 30secondsuperman3x 30secondslunges3 x 30secondsleg raises

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