Take adeepbreathSeatedcrunches5 timesOpen andclosehands 5times10forwardarmcirclesDo 10SeatedKneeRaisesHold leftleg up for15seconds5 bicepcurlsper amTwiststretchSeatedToe Touch5 timesDo 10StepTouches5shouldershrugsWristsrolls 5each wayWave totheperson onyour rightWrite yourname inthe airSmile!10backwardarmcirclesMarch inplace 10timesCloseeyes for10secondsHold rightleg up for15secondsWave totheperson onyour leftSeatedRow 5timesToelift/Heellift 5 each5 seatedkicksper leg5 armpunchesper armToe Taps5 eachfoot5shoulderrolls5 armraisesYMCAGive yourneighbor anair high five(each side)Take adeepbreathSeatedcrunches5 timesOpen andclosehands 5times10forwardarmcirclesDo 10SeatedKneeRaisesHold leftleg up for15seconds5 bicepcurlsper amTwiststretchSeatedToe Touch5 timesDo 10StepTouches5shouldershrugsWristsrolls 5each wayWave totheperson onyour rightWrite yourname inthe airSmile!10backwardarmcirclesMarch inplace 10timesCloseeyes for10secondsHold rightleg up for15secondsWave totheperson onyour leftSeatedRow 5timesToelift/Heellift 5 each5 seatedkicksper leg5 armpunchesper armToe Taps5 eachfoot5shoulderrolls5 armraisesYMCAGive yourneighbor anair high five(each side)

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