5seatedsit upsArmCircles 10times eachdirection10shouldershrugsgive yourneighbora high fiveSeatedCat-Cowstretch5 chairstandsToe tapsfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)jumpingjacks 10secondsBalance onright leg for15 seconds(use chair forsupport)round ofapplauseHip Circles5 timeseachdirectionShoulderpress 10repetitionsneck tilts10secondseach sideMarchfor 20secondsSteptouch for10secondsHeel tapsfor 20secondsHamstringstretch 10secondseach legShoulderstretch 10secondseach sideknee taps1-2-3-4-5on eachside10 calfraisesSide bend10secondseach sideTandemstancebalance 15secondseach sideTorsostretch 10secondseach side5seatedsit upsArmCircles 10times eachdirection10shouldershrugsgive yourneighbora high fiveSeatedCat-Cowstretch5 chairstandsToe tapsfor 20secondsBalance onleft leg for 15seconds(use chair forsupport)jumpingjacks 10secondsBalance onright leg for15 seconds(use chair forsupport)round ofapplauseHip Circles5 timeseachdirectionShoulderpress 10repetitionsneck tilts10secondseach sideMarchfor 20secondsSteptouch for10secondsHeel tapsfor 20secondsHamstringstretch 10secondseach legShoulderstretch 10secondseach sideknee taps1-2-3-4-5on eachside10 calfraisesSide bend10secondseach sideTandemstancebalance 15secondseach sideTorsostretch 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. 5 seated sit ups
  2. Arm Circles 10 times each direction
  3. 10 shoulder shrugs
  4. give your neighbor a high five
  5. Seated Cat-Cow stretch
  6. 5 chair stands
  7. Toe taps for 20 seconds
  8. Balance on left leg for 15 seconds (use chair for support)
  9. jumping jacks 10 seconds
  10. Balance on right leg for 15 seconds (use chair for support)
  11. round of applause
  12. Hip Circles 5 times each direction
  13. Shoulder press 10 repetitions
  14. neck tilts 10 seconds each side
  15. March for 20 seconds
  16. Step touch for 10 seconds
  17. Heel taps for 20 seconds
  18. Hamstring stretch 10 seconds each leg
  19. Shoulder stretch 10 seconds each side
  20. knee taps 1-2-3-4-5 on each side
  21. 10 calf raises
  22. Side bend 10 seconds each side
  23. Tandem stance balance 15 seconds each side
  24. Torso stretch 10 seconds each side