5 floorpush-ups30-secondplankHoldbutterflyposition for30 secondsButterflybreathingx 5Raise yourshoulders uptowards yourears. Hold for10 seconds.Repeat.20-secondpiriformisstretch.Repeat onother side.10alternatingseated legraises10sumosquats10alternatingheel taps10walkinglunges30-secondwall sit3 walkingcaterpillars20jumpingjacks15-secondtree pose10Russiantwists10-secondprayer poseisometricexercise x 2Beachballbreathingx 3Downwarddog to plankto upwarddog. Repeatx 2.10-secondspinal twist.Repeat onother side.20-secondhamstringstretchTighten yourhand into a fistand hold for 10seconds.Repeat 2 moretimes.4 chairpush-upsBoxbreathing3burpees5 floorpush-ups30-secondplankHoldbutterflyposition for30 secondsButterflybreathingx 5Raise yourshoulders uptowards yourears. Hold for10 seconds.Repeat.20-secondpiriformisstretch.Repeat onother side.10alternatingseated legraises10sumosquats10alternatingheel taps10walkinglunges30-secondwall sit3 walkingcaterpillars20jumpingjacks15-secondtree pose10Russiantwists10-secondprayer poseisometricexercise x 2Beachballbreathingx 3Downwarddog to plankto upwarddog. Repeatx 2.10-secondspinal twist.Repeat onother side.20-secondhamstringstretchTighten yourhand into a fistand hold for 10seconds.Repeat 2 moretimes.4 chairpush-upsBoxbreathing3burpees

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.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
  1. 5 floor push-ups
  2. 30-second plank
  3. Hold butterfly position for 30 seconds
  4. Butterfly breathing x 5
  5. Raise your shoulders up towards your ears. Hold for 10 seconds. Repeat.
  6. 20-second piriformis stretch. Repeat on other side.
  7. 10 alternating seated leg raises
  8. 10 sumo squats
  9. 10 alternating heel taps
  10. 10 walking lunges
  11. 30-second wall sit
  12. 3 walking caterpillars
  13. 20 jumping jacks
  14. 15-second tree pose
  15. 10 Russian twists
  16. 10-second prayer pose isometric exercise x 2
  17. Beachball breathing x 3
  18. Downward dog to plank to upward dog. Repeat x 2.
  19. 10-second spinal twist. Repeat on other side.
  20. 20-second hamstring stretch
  21. Tighten your hand into a fist and hold for 10 seconds. Repeat 2 more times.
  22. 4 chair push-ups
  23. Box breathing
  24. 3 burpees