5 bicepcurlsper am5 armraisesWave totheperson onyour leftWristsrolls 5each wayCloseeyes for10seconds5 armpunchesper armDo 10StepTouchesGive yourneighbor anair high five(each side)Smile!March inplace 10timesWrite yourname inthe air5 seatedkicksper legOpen andclosehands 5timesDo 10SeatedKneeRaisesSeatedcrunches5 times10backwardarmcircles5shoulderrollsHold rightleg up for15secondsTwiststretchSeatedToe Touch5 timesSeatedRow 5timesTake adeepbreath10forwardarmcirclesWave totheperson onyour rightToe Taps5 eachfootToelift/Heellift 5 each5shouldershrugsHold leftleg up for15secondsYMCA5 bicepcurlsper am5 armraisesWave totheperson onyour leftWristsrolls 5each wayCloseeyes for10seconds5 armpunchesper armDo 10StepTouchesGive yourneighbor anair high five(each side)Smile!March inplace 10timesWrite yourname inthe air5 seatedkicksper legOpen andclosehands 5timesDo 10SeatedKneeRaisesSeatedcrunches5 times10backwardarmcircles5shoulderrollsHold rightleg up for15secondsTwiststretchSeatedToe Touch5 timesSeatedRow 5timesTake adeepbreath10forwardarmcirclesWave totheperson onyour rightToe Taps5 eachfootToelift/Heellift 5 each5shouldershrugsHold leftleg up for15secondsYMCA

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