heel curlsfor 20secondsmarch inplace 20secondsrub yourtummyand patyour headtorso stretch15 secondseachdirectionknee lifts5 oneach side10 armcirclesforwardheel tapsfor 20seconds10shouldershrugstoe tapsfor 20secondshigh fiveyourneighborsingle legbalance for10 seconds,left leg10 armcirclesbackwardshoulderstretch for 10secondseach sideshoulderpress for10repetitionshipcirclessingle legbalance for10 seconds,right legnecktiltstretch5 breathcycleswith armsraisingtandemstancebalance for15 secondseach sideout-out, in-in marchfor 20seconds10 calfraiseshamstringstretch for15secondschestexpansionstretch5 chairstandsheel curlsfor 20secondsmarch inplace 20secondsrub yourtummyand patyour headtorso stretch15 secondseachdirectionknee lifts5 oneach side10 armcirclesforwardheel tapsfor 20seconds10shouldershrugstoe tapsfor 20secondshigh fiveyourneighborsingle legbalance for10 seconds,left leg10 armcirclesbackwardshoulderstretch for 10secondseach sideshoulderpress for10repetitionshipcirclessingle legbalance for10 seconds,right legnecktiltstretch5 breathcycleswith armsraisingtandemstancebalance for15 secondseach sideout-out, in-in marchfor 20seconds10 calfraiseshamstringstretch for15secondschestexpansionstretch5 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. heel curls for 20 seconds
  2. march in place 20 seconds
  3. rub your tummy and pat your head
  4. torso stretch 15 seconds each direction
  5. knee lifts 5 on each side
  6. 10 arm circles forward
  7. heel taps for 20 seconds
  8. 10 shoulder shrugs
  9. toe taps for 20 seconds
  10. high five your neighbor
  11. single leg balance for 10 seconds, left leg
  12. 10 arm circles backward
  13. shoulder stretch for 10 seconds each side
  14. shoulder press for 10 repetitions
  15. hip circles
  16. single leg balance for 10 seconds, right leg
  17. neck tilt stretch
  18. 5 breath cycles with arms raising
  19. tandem stance balance for 15 seconds each side
  20. out-out, in-in march for 20 seconds
  21. 10 calf raises
  22. hamstring stretch for 15 seconds
  23. chest expansion stretch
  24. 5 chair stands