5shouldershrugs5 seatedkicksper legHold rightleg up for15secondsOpen andclosehands 5timesSeatedcrunches5 timesYMCAToelift/Heellift 5 eachWave totheperson onyour rightSeatedRow 5timesMarch inplace 10timesDo 10StepTouchesWrite yourname inthe airTake adeepbreath10forwardarmcirclesTwiststretchSeatedToe Touch5 timesHold leftleg up for15secondsWristsrolls 5each wayCloseeyes for10seconds5 bicepcurlsper am10backwardarmcirclesSmile!Do 10SeatedKneeRaisesGive yourneighbor anair high five(each side)Wave totheperson onyour leftToe Taps5 eachfoot5shoulderrolls5 armraises5 armpunchesper arm5shouldershrugs5 seatedkicksper legHold rightleg up for15secondsOpen andclosehands 5timesSeatedcrunches5 timesYMCAToelift/Heellift 5 eachWave totheperson onyour rightSeatedRow 5timesMarch inplace 10timesDo 10StepTouchesWrite yourname inthe airTake adeepbreath10forwardarmcirclesTwiststretchSeatedToe Touch5 timesHold leftleg up for15secondsWristsrolls 5each wayCloseeyes for10seconds5 bicepcurlsper am10backwardarmcirclesSmile!Do 10SeatedKneeRaisesGive yourneighbor anair high five(each side)Wave totheperson onyour leftToe Taps5 eachfoot5shoulderrolls5 armraises5 armpunchesper arm

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