BackSquat75%3 x 10ButterflySitups50Rower2000metersRower3000metersElliptical1 mile1 milerun/walkBurpees30Pullups30Plank 1MinuteEZ Bar21's35#Bent ArmHang1 MinuteDumbbellKickbacks8#/15#3 x 1025 #WeightedPush ups20Left SidePlank1 minuteGobletSquat 30#40 repsHollowhold flutterkicks100BoxJumps3020# KBSwings100DoubleUnders50MountainClimbers100 (2:1)BodyweightDips15 Right SidePlank1 minuteJumprope1000BenchPress70%3 x 10BackSquat75%3 x 10ButterflySitups50Rower2000metersRower3000metersElliptical1 mile1 milerun/walkBurpees30Pullups30Plank 1MinuteEZ Bar21's35#Bent ArmHang1 MinuteDumbbellKickbacks8#/15#3 x 1025 #WeightedPush ups20Left SidePlank1 minuteGobletSquat 30#40 repsHollowhold flutterkicks100BoxJumps3020# KBSwings100DoubleUnders50MountainClimbers100 (2:1)BodyweightDips15 Right SidePlank1 minuteJumprope1000BenchPress70%3 x 10

Full body Workout - 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
G
2
O
3
G
4
O
5
I
6
B
7
O
8
B
9
N
10
G
11
I
12
G
13
B
14
O
15
I
16
B
17
N
18
I
19
B
20
N
21
G
22
N
23
O
24
I
  1. G-Back Squat 75% 3 x 10
  2. O-Butterfly Situps 50
  3. G-Rower 2000 meters
  4. O-Rower 3000 meters
  5. I-Elliptical 1 mile
  6. B-1 mile run/walk
  7. O-Burpees 30
  8. B-Pull ups 30
  9. N-Plank 1 Minute
  10. G-EZ Bar 21's 35#
  11. I-Bent Arm Hang 1 Minute
  12. G-Dumbbell Kickbacks 8#/15# 3 x 10
  13. B-25 # Weighted Push ups 20
  14. O-Left Side Plank 1 minute
  15. I-Goblet Squat 30# 40 reps
  16. B-Hollow hold flutter kicks 100
  17. N-Box Jumps 30
  18. I-20# KB Swings 100
  19. B-Double Unders 50
  20. N-Mountain Climbers 100 (2:1)
  21. G-Bodyweight Dips 15
  22. N-Right Side Plank 1 minute
  23. O-Jump rope 1000
  24. I-Bench Press 70% 3 x 10