3x 45secondRussiantwists sprints3x 30secondslunges1 minutessplitsquats (30each leg)2 x 45secondwall squat20 starjumps30 calfraises10Shouldertap pushups20glutebridges2x 45secondsprint onthe spot3 x 30secondsleg raises2 x 30secondsburpees3x 30secondjumpingjacks8 arenadown andbacks20mountainclimbers10pushups4 x 30secondsplank3x 1:00min armcircles20 sidejacks20shouldertaps25 situps30 secondside toside plank30secondsmarchsteps3x30secondsquatholds2x 30secondsJump +Squats4x 30secondsscissorkicks20 tuckjumps4x30secondside plankholds3 x 30secondsuperman3x 45secondRussiantwists sprints3x 30secondslunges1 minutessplitsquats (30each leg)2 x 45secondwall squat20 starjumps30 calfraises10Shouldertap pushups20glutebridges2x 45secondsprint onthe spot3 x 30secondsleg raises2 x 30secondsburpees3x 30secondjumpingjacks8 arenadown andbacks20mountainclimbers10pushups4 x 30secondsplank3x 1:00min armcircles20 sidejacks20shouldertaps25 situps30 secondside toside plank30secondsmarchsteps3x30secondsquatholds2x 30secondsJump +Squats4x 30secondsscissorkicks20 tuckjumps4x30secondside plankholds3 x 30secondsuperman

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