July Blackout Bingo Challenge, July 1- 25!
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July Blackout Bingo Challenge: July 1-25, 2020
Download July's Challenge Bingo Cards
July 1: Row 1 Square 1
- Beginner: Wall sit for 30 seconds
- Advanced: 10 oblique crunches
- Chair Exercises: 10 seated leg extensions or 10 inner thigh ball squeezes
July 2: Row 1 Square 2
- Beginner: 10 jumping jacks
- Advanced: 5 supermans
- Chair Exercises: March in place for 30 seconds or 10 chest press with ball or hand weight
July 3: Row 1 Square 3
- Beginner: 5 push-ups (wall/counter, floor modified or floor regular)
- Advanced: High knees for 30 seconds
- Chair Exercises: 10 arm raises on each arm or 10 toe taps on each leg
July 4: Row 1 Square 4
- Beginner: Step-ups for 1 minute
- Advanced: 10 lateral raises
- Chair Exercises: 10 standing plie squats or 10 side steps on each leg
July 5: Row 1 Square 5
- Beginner: 10 bridges
- Advanced: Jump rope for 30 seconds
- Chair Exercises: 10 wrist circles in each direction or 10 standing leg curls on each leg
July 6: Row 2 Square 1
- Beginner: 10 lateral raises
- Advanced: 10 jumping jacks
- Chair Exercises: Chest stretch for 30 seconds or 10 shoulder rolls in each direction
July 7: Row 2 Square 2
- Beginner: 10 lunges each leg
- Advanced: 15 mountain climbers
- Chair Exercises: Calf stretch on each leg or neck stretch on each side for 30 seconds
July 8: Row 2 Square 3
- Beginner: Balance on each foot for 30 seconds
- Advanced: Side plank for 30 seconds on each side
- Chair Exercises: 10 standing leg curls on each leg or chair stands for 30 seconds
July 9: Row 2 Square 4
- Beginner: 15 tricep dips
- Advanced: 15 tricep dips
- Chair Exercises: 10 heel toe (standing or seated) on each side or 10 hip circles in each direction
July 10: Row 2 Square 5
- Beginner: 15 mountain climbers
- Advanced: 10 burpees
- Chair Exercises: 10 inner thigh ball squeezes or 10 torso twists
July 11: Row 3 Square 1
- Beginner: 10 burpees
- Advanced: Wall sit for 30 seconds
- Chair Exercises: 10 arm circles in each direction or 10 standing plie squats
July 12: Row 3 Square 2
- Beginner: 10 shoulder rolls in each direction
- Advanced: 10 bridges
- Chair Exercises: Hamstring stretch for 30 seconds on each leg or 10 toss and catch a ball with one hand on each hand
July 13: Row 3 Square 3
- Beginner: Choose your own
- Advanced: Choose your own
- Chair Exercises: Choose your own
July 14: Row 3 Square 4
- Beginner: Side plank for 30 seconds on each side
- Advanced: 20 sit-ups
- Chair Exercises: 10 shoulder rolls in each direction or chest stretch for 30 seconds
July 15: Row 3 Square 5
- Beginner: 15 calf raises
- Advanced: 15 bicep curls
- Chair Exercises: 10 tandem stance on each leg or 10 lateral raises
July 16: Row 4 Square 1
- Beginner: 20 sit-ups
- Advanced: Take a CHF Virtual Class for FREE
- Chair Exercises: 10 toe taps on each side or 10 arm raises on each arm
July 17: Row 4 Square 2
- Beginner: 15 bicep curls
- Advanced: Step-ups for 1 minute
- Chair Exercises: 10 bicep curls of 10 standing leg curls on each leg
July 18: Row 4 Square 3
- Beginner: 5 supermans
- Advanced: Choose your own
- Chair Exercises: 10 side steps on each leg or 10 wrist circles in each direction
July 19: Row 4 Square 4
- Beginner: 10 squats
- Advanced: 20 sit-ups
- Chair Exercises: Chair stands or calf stretch on each leg for 30 seconds
July 20: Row 4 Square 5
- Beginner: 10 oblique crunches
- Advanced: 15 bicep curls
- Chair Exercises: 10 hip circles in each direction or 10 bicep curls
July 21: Row 5 Square 1
- Beginner: High knees for 30 seconds
- Advanced: 15 calf raises
- Chair Exercises: Neck stretch for 30 seconds on each side or 10 side steps on each leg
July 22: Row 5 Square 2
- Beginner: Plank for 1 minute
- Advanced: 20 sit-ups
- Chair Exercises: 10 torso twists or 10 tandem stance on each leg
July 23: Row 5 Square 3
- Beginner: Jump rope in place for 30 seconds
- Advanced: Jump rope in place for 30 seconds
- Chair Exercises: 10 chest press with ball or hand weight or hamstring stretch on each leg for 30 seconds
July 24: Row 5 Square 4
- Beginner: Take a CHF virtual class for FREE
- Advanced: 10 lunges on each leg
- Chair Exercises: 10 lateral raises or 10 arm circles in each direction
July 25: Row 5 Square 5
- Beginner: 5 minutes of stretching
- Advanced: 20 sit-ups
- Chair Exercises:10 toss and catch a ball with one hand on each hand or 10 heel toe (standing or sitting) on each side
