Uprightrowx 5Touch theoppositeshoulderx 5/sideDiagonalLEFT sidex 5Bicep curlRIGHTsidex 5Overheadpress x 5Chestpullsx 5TricepsextensionLEFT sidex 5Rest for30seconds!Cheststretchx 5Neckstretches5 seceach sideExtendand flexwrist x 5Standup, thensit downForwardshoulderrolls x 5Take 5deepbreaths!Bicep curlLEFT sidex 5Backwardshoulderrolls x 5Butterflywings x5Stretcharms overchest 5sec/sideChestpressx 5Frontraise x5Palm up,palmdownx 5Forwardshoulderrolls x 5DiagonalRIGHTsidex 5Rest for20seconds!Uprightrowx 5Touch theoppositeshoulderx 5/sideDiagonalLEFT sidex 5Bicep curlRIGHTsidex 5Overheadpress x 5Chestpullsx 5TricepsextensionLEFT sidex 5Rest for30seconds!Cheststretchx 5Neckstretches5 seceach sideExtendand flexwrist x 5Standup, thensit downForwardshoulderrolls x 5Take 5deepbreaths!Bicep curlLEFT sidex 5Backwardshoulderrolls x 5Butterflywings x5Stretcharms overchest 5sec/sideChestpressx 5Frontraise x5Palm up,palmdownx 5Forwardshoulderrolls x 5DiagonalRIGHTsidex 5Rest for20seconds!

Bingo Exercise - 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. Upright row x 5
  2. Touch the opposite shoulder x 5/side
  3. Diagonal LEFT side x 5
  4. Bicep curl RIGHT side x 5
  5. Overhead press x 5
  6. Chest pulls x 5
  7. Triceps extension LEFT side x 5
  8. Rest for 30 seconds!
  9. Chest stretch x 5
  10. Neck stretches 5 sec each side
  11. Extend and flex wrist x 5
  12. Stand up, then sit down
  13. Forward shoulder rolls x 5
  14. Take 5 deep breaths!
  15. Bicep curl LEFT side x 5
  16. Backward shoulder rolls x 5
  17. Butterfly wings x 5
  18. Stretch arms over chest 5 sec/side
  19. Chest press x 5
  20. Front raise x 5
  21. Palm up, palm down x 5
  22. Forward shoulder rolls x 5
  23. Diagonal RIGHT side x 5
  24. Rest for 20 seconds!