1 minutessplitsquats (30each leg)3x 30secondjumpingjacks3x30secondsquatholds3 x 30secondsleg raises3 x 30secondsuperman2 x 45secondwall squat3x 30secondslunges4x30secondside plankholds20glutebridges25 situps30 calfraises10Shouldertap pushups20 tuckjumps3x 45secondRussiantwists sprints30 secondside toside plank2x 45secondsprint onthe spot20mountainclimbers10pushups8 arenadown andbacks4x 30secondsscissorkicks20 starjumps2x 30secondsJump +Squats3x 1:00min armcircles4 x 30secondsplank2 x 30secondsburpees1 minutessplitsquats (30each leg)3x 30secondjumpingjacks3x30secondsquatholds3 x 30secondsleg raises3 x 30secondsuperman2 x 45secondwall squat3x 30secondslunges4x30secondside plankholds20glutebridges25 situps30 calfraises10Shouldertap pushups20 tuckjumps3x 45secondRussiantwists sprints30 secondside toside plank2x 45secondsprint onthe spot20mountainclimbers10pushups8 arenadown andbacks4x 30secondsscissorkicks20 starjumps2x 30secondsJump +Squats3x 1:00min armcircles4 x 30secondsplank2 x 30secondsburpees

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