knee lifts5 oneach sideheel curlsfor 20seconds10 armcirclesbackwardchestexpansionstretchmarch inplace 20secondsheel tapsfor 20seconds10shouldershrugssingle legbalance for10 seconds,left legtorso stretch15 secondseachdirectiontandemstancebalance for15 secondseach sidehigh fiveyourneighborshoulderpress for10repetitionsnecktiltstretchout-out, in-in marchfor 20secondssingle legbalance for10 seconds,right legshoulderstretch for 10secondseach sidetoe tapsfor 20seconds5 breathcycleswith armsraising10 calfraises10 armcirclesforwardhamstringstretch for15secondshipcirclesrub yourtummyand patyour head5 chairstandsknee lifts5 oneach sideheel curlsfor 20seconds10 armcirclesbackwardchestexpansionstretchmarch inplace 20secondsheel tapsfor 20seconds10shouldershrugssingle legbalance for10 seconds,left legtorso stretch15 secondseachdirectiontandemstancebalance for15 secondseach sidehigh fiveyourneighborshoulderpress for10repetitionsnecktiltstretchout-out, in-in marchfor 20secondssingle legbalance for10 seconds,right legshoulderstretch for 10secondseach sidetoe tapsfor 20seconds5 breathcycleswith armsraising10 calfraises10 armcirclesforwardhamstringstretch for15secondshipcirclesrub yourtummyand patyour head5 chairstands

Exercise 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. knee lifts 5 on each side
  2. heel curls for 20 seconds
  3. 10 arm circles backward
  4. chest expansion stretch
  5. march in place 20 seconds
  6. heel taps for 20 seconds
  7. 10 shoulder shrugs
  8. single leg balance for 10 seconds, left leg
  9. torso stretch 15 seconds each direction
  10. tandem stance balance for 15 seconds each side
  11. high five your neighbor
  12. shoulder press for 10 repetitions
  13. neck tilt stretch
  14. out-out, in-in march for 20 seconds
  15. single leg balance for 10 seconds, right leg
  16. shoulder stretch for 10 seconds each side
  17. toe taps for 20 seconds
  18. 5 breath cycles with arms raising
  19. 10 calf raises
  20. 10 arm circles forward
  21. hamstring stretch for 15 seconds
  22. hip circles
  23. rub your tummy and pat your head
  24. 5 chair stands