heel tapsfor 20secondsshoulderpress for10repetitions10 calfraisesknee lifts5 oneach sidechestexpansionstretch10shouldershrugsheel curlsfor 20secondssingle legbalance for10 seconds,right leghigh fiveyourneighborhamstringstretch for15secondsshoulderstretch for 10secondseach sidetoe tapsfor 20seconds10 armcirclesforwardsingle legbalance for10 seconds,left legnecktiltstretchhipcircles10 armcirclesbackwardout-out, in-in marchfor 20seconds5 chairstandsmarch inplace 20seconds5 breathcycleswith armsraisingrub yourtummyand patyour headtandemstancebalance for15 secondseach sidetorso stretch15 secondseachdirectionheel tapsfor 20secondsshoulderpress for10repetitions10 calfraisesknee lifts5 oneach sidechestexpansionstretch10shouldershrugsheel curlsfor 20secondssingle legbalance for10 seconds,right leghigh fiveyourneighborhamstringstretch for15secondsshoulderstretch for 10secondseach sidetoe tapsfor 20seconds10 armcirclesforwardsingle legbalance for10 seconds,left legnecktiltstretchhipcircles10 armcirclesbackwardout-out, in-in marchfor 20seconds5 chairstandsmarch inplace 20seconds5 breathcycleswith armsraisingrub yourtummyand patyour headtandemstancebalance for15 secondseach sidetorso stretch15 secondseachdirection

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