Toe tapsfor 20seconds5 chairstands10 calfraises5seatedsit upsSide bend10secondseach sideHip Circles5 timeseachdirectionround ofapplause10shouldershrugsgive yourneighbora high fiveTorsostretch 10secondseach sideSteptouch for10secondsMarchfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)ArmCircles 10times eachdirectionShoulderpress 10repetitionsHeel tapsfor 20secondsBalance onright leg for15 seconds(use chair forsupport)neck tilts10secondseach sideknee taps1-2-3-4-5on eachsidejumpingjacks 10secondsSeatedCat-CowstretchHamstringstretch 10secondseach legTandemstancebalance 15secondseach sideShoulderstretch 10secondseach sideToe tapsfor 20seconds5 chairstands10 calfraises5seatedsit upsSide bend10secondseach sideHip Circles5 timeseachdirectionround ofapplause10shouldershrugsgive yourneighbora high fiveTorsostretch 10secondseach sideSteptouch for10secondsMarchfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)ArmCircles 10times eachdirectionShoulderpress 10repetitionsHeel tapsfor 20secondsBalance onright leg for15 seconds(use chair forsupport)neck tilts10secondseach sideknee taps1-2-3-4-5on eachsidejumpingjacks 10secondsSeatedCat-CowstretchHamstringstretch 10secondseach legTandemstancebalance 15secondseach sideShoulderstretch 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. Toe taps for 20 seconds
  2. 5 chair stands
  3. 10 calf raises
  4. 5 seated sit ups
  5. Side bend 10 seconds each side
  6. Hip Circles 5 times each direction
  7. round of applause
  8. 10 shoulder shrugs
  9. give your neighbor a high five
  10. Torso stretch 10 seconds each side
  11. Step touch for 10 seconds
  12. March for 20 seconds
  13. Balance on left leg for 15 seconds (use chair for support)
  14. Arm Circles 10 times each direction
  15. Shoulder press 10 repetitions
  16. Heel taps for 20 seconds
  17. Balance on right leg for 15 seconds (use chair for support)
  18. neck tilts 10 seconds each side
  19. knee taps 1-2-3-4-5 on each side
  20. jumping jacks 10 seconds
  21. Seated Cat-Cow stretch
  22. Hamstring stretch 10 seconds each leg
  23. Tandem stance balance 15 seconds each side
  24. Shoulder stretch 10 seconds each side