2x 45secondsprint onthe spot10Shouldertap pushups25 situps10pushups2x 30secondsJump +Squats4x 30secondsscissorkicks2 x 30secondsburpees8 arenadown andbacks3x 30secondjumpingjacks3x30secondsquatholds2 x 45secondwall squat20 tuckjumps30 secondside toside plank1 minutessplitsquats (30each leg)4 x 30secondsplank4x30secondside plankholds20glutebridges3x 30secondslunges20mountainclimbers20 starjumps3 x 30secondsleg raises3 x 30secondsuperman3x 1:00min armcircles30 calfraises3x 45secondRussiantwists sprints2x 45secondsprint onthe spot10Shouldertap pushups25 situps10pushups2x 30secondsJump +Squats4x 30secondsscissorkicks2 x 30secondsburpees8 arenadown andbacks3x 30secondjumpingjacks3x30secondsquatholds2 x 45secondwall squat20 tuckjumps30 secondside toside plank1 minutessplitsquats (30each leg)4 x 30secondsplank4x30secondside plankholds20glutebridges3x 30secondslunges20mountainclimbers20 starjumps3 x 30secondsleg raises3 x 30secondsuperman3x 1:00min armcircles30 calfraises3x 45secondRussiantwists sprints

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