5 seatedkicksper legDo 10StepTouchesWave totheperson onyour leftWave totheperson onyour rightSeatedToe Touch5 timesSmile!Write yourname inthe airTake adeepbreathToe Taps5 eachfootWristsrolls 5each way5 armpunchesper armHold leftleg up for15seconds10forwardarmcirclesHold rightleg up for15seconds10backwardarmcirclesSeatedRow 5timesTwiststretchDo 10SeatedKneeRaisesSeatedcrunches5 timesGive yourneighbor anair high five(each side)YMCA5shoulderrolls5 armraisesCloseeyes for10seconds5 bicepcurlsper amOpen andclosehands 5timesMarch inplace 10times5shouldershrugsToelift/Heellift 5 each5 seatedkicksper legDo 10StepTouchesWave totheperson onyour leftWave totheperson onyour rightSeatedToe Touch5 timesSmile!Write yourname inthe airTake adeepbreathToe Taps5 eachfootWristsrolls 5each way5 armpunchesper armHold leftleg up for15seconds10forwardarmcirclesHold rightleg up for15seconds10backwardarmcirclesSeatedRow 5timesTwiststretchDo 10SeatedKneeRaisesSeatedcrunches5 timesGive yourneighbor anair high five(each side)YMCA5shoulderrolls5 armraisesCloseeyes for10seconds5 bicepcurlsper amOpen andclosehands 5timesMarch inplace 10times5shouldershrugsToelift/Heellift 5 each

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