Tighten yourhand into a fistand hold for 10seconds.Repeat 2 moretimes.10sumosquats20-secondhamstringstretch30-secondwall sit15-secondtree pose30-secondplank3burpees10walkinglungesBoxbreathing5 floorpush-ups10RussiantwistsDownwarddog to plankto upwarddog. Repeatx 2.20-secondpiriformisstretch.Repeat onother side.Beachballbreathingx 3Raise yourshoulders uptowards yourears. Hold for10 seconds.Repeat.Holdbutterflyposition for30 seconds10alternatingheel tapsButterflybreathingx 510-secondprayer poseisometricexercise x 24 chairpush-ups10-secondspinal twist.Repeat onother side.3 walkingcaterpillars20jumpingjacks10alternatingseated legraisesTighten yourhand into a fistand hold for 10seconds.Repeat 2 moretimes.10sumosquats20-secondhamstringstretch30-secondwall sit15-secondtree pose30-secondplank3burpees10walkinglungesBoxbreathing5 floorpush-ups10RussiantwistsDownwarddog to plankto upwarddog. Repeatx 2.20-secondpiriformisstretch.Repeat onother side.Beachballbreathingx 3Raise yourshoulders uptowards yourears. Hold for10 seconds.Repeat.Holdbutterflyposition for30 seconds10alternatingheel tapsButterflybreathingx 510-secondprayer poseisometricexercise x 24 chairpush-ups10-secondspinal twist.Repeat onother side.3 walkingcaterpillars20jumpingjacks10alternatingseated legraises

Mindful Movement 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. Tighten your hand into a fist and hold for 10 seconds. Repeat 2 more times.
  2. 10 sumo squats
  3. 20-second hamstring stretch
  4. 30-second wall sit
  5. 15-second tree pose
  6. 30-second plank
  7. 3 burpees
  8. 10 walking lunges
  9. Box breathing
  10. 5 floor push-ups
  11. 10 Russian twists
  12. Downward dog to plank to upward dog. Repeat x 2.
  13. 20-second piriformis stretch. Repeat on other side.
  14. Beachball breathing x 3
  15. Raise your shoulders up towards your ears. Hold for 10 seconds. Repeat.
  16. Hold butterfly position for 30 seconds
  17. 10 alternating heel taps
  18. Butterfly breathing x 5
  19. 10-second prayer pose isometric exercise x 2
  20. 4 chair push-ups
  21. 10-second spinal twist. Repeat on other side.
  22. 3 walking caterpillars
  23. 20 jumping jacks
  24. 10 alternating seated leg raises