SeatedCat-CowstretchToe tapsfor 20seconds10 calfraises5 chairstandsround ofapplauseBalance onright leg for15 seconds(use chair forsupport)knee taps1-2-3-4-5on eachsideBalance onleft leg for 15seconds(use chair forsupport)give yourneighbora high fiveSide bend10secondseach sideHip Circles5 timeseachdirectionShoulderstretch 10secondseach sideShoulderpress 10repetitionsjumpingjacks 10secondsHamstringstretch 10secondseach legneck tilts10secondseach sideArmCircles 10times eachdirection10shouldershrugsHeel tapsfor 20secondsTandemstancebalance 15secondseach side5seatedsit upsMarchfor 20secondsSteptouch for10secondsTorsostretch 10secondseach sideSeatedCat-CowstretchToe tapsfor 20seconds10 calfraises5 chairstandsround ofapplauseBalance onright leg for15 seconds(use chair forsupport)knee taps1-2-3-4-5on eachsideBalance onleft leg for 15seconds(use chair forsupport)give yourneighbora high fiveSide bend10secondseach sideHip Circles5 timeseachdirectionShoulderstretch 10secondseach sideShoulderpress 10repetitionsjumpingjacks 10secondsHamstringstretch 10secondseach legneck tilts10secondseach sideArmCircles 10times eachdirection10shouldershrugsHeel tapsfor 20secondsTandemstancebalance 15secondseach side5seatedsit upsMarchfor 20secondsSteptouch for10secondsTorsostretch 10secondseach side

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. Seated Cat-Cow stretch
  2. Toe taps for 20 seconds
  3. 10 calf raises
  4. 5 chair stands
  5. round of applause
  6. Balance on right leg for 15 seconds (use chair for support)
  7. knee taps 1-2-3-4-5 on each side
  8. Balance on left leg for 15 seconds (use chair for support)
  9. give your neighbor a high five
  10. Side bend 10 seconds each side
  11. Hip Circles 5 times each direction
  12. Shoulder stretch 10 seconds each side
  13. Shoulder press 10 repetitions
  14. jumping jacks 10 seconds
  15. Hamstring stretch 10 seconds each leg
  16. neck tilts 10 seconds each side
  17. Arm Circles 10 times each direction
  18. 10 shoulder shrugs
  19. Heel taps for 20 seconds
  20. Tandem stance balance 15 seconds each side
  21. 5 seated sit ups
  22. March for 20 seconds
  23. Step touch for 10 seconds
  24. Torso stretch 10 seconds each side