HCSS BINGO - National Exercise Week

This bingo card has a free space and 46 words: Do 10 push-ups, Hold a wall sit for 1 minute, Do 15 squats, Do a 1-minute plank, Do 20 lunges (10 per leg), Do 15 chair dips, Do 30 calf raises, Do 15 bicep curls (use water bottles or hand weights), Do 20 glute bridges, Try 10 single-leg squats per leg, Do 20 bicycle crunches, Hold a low squat for 30 seconds, Do 10 superman holds, Do 12 side lunges per leg, Try 3 rounds of 10 squats, 10 pushups, and 10 crunches, Do a 5-minute full-body stretch, Do 3 yoga poses for 1 minute each, Shoulder rolls – 20 forward, 20 backward, Neck and back stretch break for 3 minutes, Stretch your hamstrings for 2 minutes, Do 10 toe touches, Perform a seated spinal twist on each side, Stretch your arms overhead and reach side to side, Do a 1-minute cat-cow stretch, Hold a standing quad stretch for 30 seconds per leg, Perform wrist circles and finger stretches for 1 minute, Walk for 10 minutes (outside or around the office), Do 100 jumping jacks, Climb stairs for 5 minutes, March in place during a meeting, Dance to a song you love, Do high knees for 1 minute, Do 30 mountain climbers, Walk a lap around your house or building, Do 20 skaters (side-to-side lunges), Jump rope (or pretend jump) for 1 minute, Take a 15-minute walk while listening to a podcast, Do 15 desk push-offs, Stand up and sit down 10 times (no hands), Do 10 standing leg lifts per leg while working, Set a timer and stand/stretch every hour for a full workday, Sit tall and do 15 seated marches, Roll your shoulders while reading emails, Look away from your screen and stretch your eyes for 1 minute, Stretch your calves using your chair or desk and Do 10 slow neck rolls (5 each direction).

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