Toelift/Heellift 5 eachDo 10SeatedKneeRaisesTake adeepbreath5 bicepcurlsper amWristsrolls 5each wayGive yourneighbor anair high five(each side)Do 10StepTouches10backwardarmcirclesSeatedcrunches5 timesWave totheperson onyour rightHold leftleg up for15seconds5shoulderrollsYMCACloseeyes for10seconds5 armraisesTwiststretchWrite yourname inthe airSmile!5shouldershrugsMarch inplace 10timesOpen andclosehands 5times5 seatedkicksper legHold rightleg up for15seconds10forwardarmcircles5 armpunchesper armSeatedToe Touch5 timesSeatedRow 5timesToe Taps5 eachfootWave totheperson onyour leftToelift/Heellift 5 eachDo 10SeatedKneeRaisesTake adeepbreath5 bicepcurlsper amWristsrolls 5each wayGive yourneighbor anair high five(each side)Do 10StepTouches10backwardarmcirclesSeatedcrunches5 timesWave totheperson onyour rightHold leftleg up for15seconds5shoulderrollsYMCACloseeyes for10seconds5 armraisesTwiststretchWrite yourname inthe airSmile!5shouldershrugsMarch inplace 10timesOpen andclosehands 5times5 seatedkicksper legHold rightleg up for15seconds10forwardarmcircles5 armpunchesper armSeatedToe Touch5 timesSeatedRow 5timesToe Taps5 eachfootWave totheperson onyour left

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