20secondbear hold15secondsweightplank12shoulderfrontraises 8alternatingtoereaches12 ringthe bell12Weightedcrunches30secondplank10backrowsRest for20seconds12 abcircles12weightedsquats10 lungeseach side12chestflys12shoulderlateralraises12weightedab twistRest for20seconds10 Layinglegextensions15 tricepsextensions12bicepcurls8renegaderows8 pushups10weightedcrunches12seatedrows10weightedlunges20secondbear hold15secondsweightplank12shoulderfrontraises 8alternatingtoereaches12 ringthe bell12Weightedcrunches30secondplank10backrowsRest for20seconds12 abcircles12weightedsquats10 lungeseach side12chestflys12shoulderlateralraises12weightedab twistRest for20seconds10 Layinglegextensions15 tricepsextensions12bicepcurls8renegaderows8 pushups10weightedcrunches12seatedrows10weightedlunges

Muscular Fitnes BINGO - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. 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.


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  1. 20 second bear hold
  2. 15 seconds weight plank
  3. 12 shoulder front raises
  4. 8 alternating toe reaches
  5. 12 ring the bell
  6. 12 Weighted crunches
  7. 30 second plank
  8. 10 back rows
  9. Rest for 20 seconds
  10. 12 ab circles
  11. 12 weighted squats
  12. 10 lunges each side
  13. 12 chest flys
  14. 12 shoulder lateral raises
  15. 12 weighted ab twist
  16. Rest for 20 seconds
  17. 10 Laying leg extensions
  18. 15 triceps extensions
  19. 12 bicep curls
  20. 8 renegade rows
  21. 8 push ups
  22. 10 weighted crunches
  23. 12 seated rows
  24. 10 weighted lunges