Hold rightleg up for15secondsDo 10StepTouchesHold leftleg up for15secondsGive yourneighbor anair high five(each side)Seatedcrunches5 timesWave totheperson onyour left5 armraisesTwiststretch5shoulderrollsWristsrolls 5each wayYMCAMarch inplace 10timesSeatedToe Touch5 times10forwardarmcircles10backwardarmcircles5shouldershrugsSmile!Do 10SeatedKneeRaisesOpen andclosehands 5timesSeatedRow 5times5 bicepcurlsper amToelift/Heellift 5 eachWave totheperson onyour rightWrite yourname inthe airCloseeyes for10seconds5 seatedkicksper legTake adeepbreath5 armpunchesper armToe Taps5 eachfootHold rightleg up for15secondsDo 10StepTouchesHold leftleg up for15secondsGive yourneighbor anair high five(each side)Seatedcrunches5 timesWave totheperson onyour left5 armraisesTwiststretch5shoulderrollsWristsrolls 5each wayYMCAMarch inplace 10timesSeatedToe Touch5 times10forwardarmcircles10backwardarmcircles5shouldershrugsSmile!Do 10SeatedKneeRaisesOpen andclosehands 5timesSeatedRow 5times5 bicepcurlsper amToelift/Heellift 5 eachWave totheperson onyour rightWrite yourname inthe airCloseeyes for10seconds5 seatedkicksper legTake adeepbreath5 armpunchesper armToe Taps5 eachfoot

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