10forwardarmcirclesHold rightleg up for15secondsGive yourneighbor anair high five(each side)Write yourname inthe airHold leftleg up for15secondsToelift/Heellift 5 eachTwiststretch5shoulderrollsTake adeepbreath5 armraises5 armpunchesper armSmile!5shouldershrugsSeatedToe Touch5 timesCloseeyes for10secondsDo 10SeatedKneeRaisesOpen andclosehands 5timesYMCAWave totheperson onyour leftWave totheperson onyour rightSeatedRow 5timesDo 10StepTouches5 seatedkicksper legMarch inplace 10times5 bicepcurlsper amWristsrolls 5each waySeatedcrunches5 times10backwardarmcirclesToe Taps5 eachfoot10forwardarmcirclesHold rightleg up for15secondsGive yourneighbor anair high five(each side)Write yourname inthe airHold leftleg up for15secondsToelift/Heellift 5 eachTwiststretch5shoulderrollsTake adeepbreath5 armraises5 armpunchesper armSmile!5shouldershrugsSeatedToe Touch5 timesCloseeyes for10secondsDo 10SeatedKneeRaisesOpen andclosehands 5timesYMCAWave totheperson onyour leftWave totheperson onyour rightSeatedRow 5timesDo 10StepTouches5 seatedkicksper legMarch inplace 10times5 bicepcurlsper amWristsrolls 5each waySeatedcrunches5 times10backwardarmcirclesToe 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. 10 forward arm circles
  2. Hold right leg up for 15 seconds
  3. Give your neighbor an air high five (each side)
  4. Write your name in the air
  5. Hold left leg up for 15 seconds
  6. Toe lift/Heel lift 5 each
  7. Twist stretch
  8. 5 shoulder rolls
  9. Take a deep breath
  10. 5 arm raises
  11. 5 arm punches per arm
  12. Smile!
  13. 5 shoulder shrugs
  14. Seated Toe Touch 5 times
  15. Close eyes for 10 seconds
  16. Do 10 Seated Knee Raises
  17. Open and close hands 5 times
  18. YMCA
  19. Wave to the person on your left
  20. Wave to the person on your right
  21. Seated Row 5 times
  22. Do 10 Step Touches
  23. 5 seated kicks per leg
  24. March in place 10 times
  25. 5 bicep curls per am
  26. Wrists rolls 5 each way
  27. Seated crunches 5 times
  28. 10 backward arm circles
  29. Toe Taps 5 each foot