YMCAHold rightleg up for15secondsWave totheperson onyour left5shouldershrugsSeatedToe Touch5 times5 bicepcurlsper amWave totheperson onyour rightTwiststretchDo 10SeatedKneeRaisesHold leftleg up for15seconds5 seatedkicksper legWrite yourname inthe air10backwardarmcirclesSmile!March inplace 10timesSeatedRow 5times5 armraisesCloseeyes for10seconds5 armpunchesper armTake adeepbreathDo 10StepTouchesSeatedcrunches5 timesToelift/Heellift 5 eachOpen andclosehands 5timesGive yourneighbor anair high five(each side)5shoulderrolls10forwardarmcirclesToe Taps5 eachfootWristsrolls 5each wayYMCAHold rightleg up for15secondsWave totheperson onyour left5shouldershrugsSeatedToe Touch5 times5 bicepcurlsper amWave totheperson onyour rightTwiststretchDo 10SeatedKneeRaisesHold leftleg up for15seconds5 seatedkicksper legWrite yourname inthe air10backwardarmcirclesSmile!March inplace 10timesSeatedRow 5times5 armraisesCloseeyes for10seconds5 armpunchesper armTake adeepbreathDo 10StepTouchesSeatedcrunches5 timesToelift/Heellift 5 eachOpen andclosehands 5timesGive yourneighbor anair high five(each side)5shoulderrolls10forwardarmcirclesToe Taps5 eachfootWristsrolls 5each way

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. YMCA
  2. Hold right leg up for 15 seconds
  3. Wave to the person on your left
  4. 5 shoulder shrugs
  5. Seated Toe Touch 5 times
  6. 5 bicep curls per am
  7. Wave to the person on your right
  8. Twist stretch
  9. Do 10 Seated Knee Raises
  10. Hold left leg up for 15 seconds
  11. 5 seated kicks per leg
  12. Write your name in the air
  13. 10 backward arm circles
  14. Smile!
  15. March in place 10 times
  16. Seated Row 5 times
  17. 5 arm raises
  18. Close eyes for 10 seconds
  19. 5 arm punches per arm
  20. Take a deep breath
  21. Do 10 Step Touches
  22. Seated crunches 5 times
  23. Toe lift/Heel lift 5 each
  24. Open and close hands 5 times
  25. Give your neighbor an air high five (each side)
  26. 5 shoulder rolls
  27. 10 forward arm circles
  28. Toe Taps 5 each foot
  29. Wrists rolls 5 each way