Mid - BackStretch - holdfor 10 seconds-Do twosessions perdayCresentPose - lowerknee to floorinto a lungeChooseanExerciseCalfexercises20 eachlegshoulder wallexercises 30on left armChooseandExerciseDown Dog holdbreath for 5 to10 breaths orwhat feelscomfortableFirmbaseexerciseCat stretchPoserepeat 6timesPelvic Tilt -Repeat 10times holdingfor 5 secondseach timewallpushups15Plankexerciseshold for a 4to 7 breathsPelvic Tilt -Repeat 10times holdingfor 5 secondseach timeAll FoursOppositeArm and legExtension 10timesHero Pose-Hold for10 minutesChooseanExerciseKneestogether Twist- hold for 4 - 7breaths eachlegPlankexerciseshold for a 4to 7 breathsshoulder wallexercises 30on left armChest Presswith stretchband 25stretchesThe Bridge- lie still fora fewminutesChest Presswith stretchband 25stretchesTriangle , thehappy pose7 breathsboth sidesWarrier TwoPose holdfor 7 breathsboth sidesLightningBolt Posehold for 7breathsMid - BackStretch - holdfor 10 seconds-Do twosessions perdayCresentPose - lowerknee to floorinto a lungeChooseanExerciseCalfexercises20 eachlegshoulder wallexercises 30on left armChooseandExerciseDown Dog holdbreath for 5 to10 breaths orwhat feelscomfortableFirmbaseexerciseCat stretchPoserepeat 6timesPelvic Tilt -Repeat 10times holdingfor 5 secondseach timewallpushups15Plankexerciseshold for a 4to 7 breathsPelvic Tilt -Repeat 10times holdingfor 5 secondseach timeAll FoursOppositeArm and legExtension 10timesHero Pose-Hold for10 minutesChooseanExerciseKneestogether Twist- hold for 4 - 7breaths eachlegPlankexerciseshold for a 4to 7 breathsshoulder wallexercises 30on left armChest Presswith stretchband 25stretchesThe Bridge- lie still fora fewminutesChest Presswith stretchband 25stretchesTriangle , thehappy pose7 breathsboth sidesWarrier TwoPose holdfor 7 breathsboth sidesLightningBolt Posehold for 7breaths

Ditch the Carbs- Bingo Exercise Challenge - 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. Mid - Back Stretch - hold for 10 seconds -Do two sessions per day
  2. Cresent Pose - lower knee to floor into a lunge
  3. Choose an Exercise
  4. Calf exercises 20 each leg
  5. shoulder wall exercises 30 on left arm
  6. Choose and Exercise
  7. Down Dog hold breath for 5 to 10 breaths or what feels comfortable
  8. Firm base exercise
  9. Cat stretch Pose repeat 6 times
  10. Pelvic Tilt -Repeat 10 times holding for 5 seconds each time
  11. wall pushups 15
  12. Plank exercises hold for a 4 to 7 breaths
  13. Pelvic Tilt -Repeat 10 times holding for 5 seconds each time
  14. All Fours Opposite Arm and leg Extension 10 times
  15. Hero Pose -Hold for 10 minutes
  16. Choose an Exercise
  17. Knees together Twist - hold for 4 - 7 breaths each leg
  18. Plank exercises hold for a 4 to 7 breaths
  19. shoulder wall exercises 30 on left arm
  20. Chest Press with stretch band 25 stretches
  21. The Bridge - lie still for a few minutes
  22. Chest Press with stretch band 25 stretches
  23. Triangle , the happy pose 7 breaths both sides
  24. Warrier Two Pose hold for 7 breaths both sides
  25. Lightning Bolt Pose hold for 7 breaths