YMCA5shoulderrollsDo 10seatedkneeraises5shouldershrugsHold Leftleg up for15secondsSeatedRow 5times5 ArmRaisesDo 10StepTouches5 armpunchesper arm10forwardarmcirclesHoldRight legup for 15secondsGive yourneighbor anair high five(each side)5 Bicepcurlsper armWristsrolls 5each wayWrite yourname inthe airMarch inPlace10 timesToe Taps5 eachfootSeatedToe Touch5 times10backwardarmcircles5 seatedKicksper legSeatedcrunches5 timesOpen andclosehands 5timesTwiststretchToelift/Heellift 5 eachYMCA5shoulderrollsDo 10seatedkneeraises5shouldershrugsHold Leftleg up for15secondsSeatedRow 5times5 ArmRaisesDo 10StepTouches5 armpunchesper arm10forwardarmcirclesHoldRight legup for 15secondsGive yourneighbor anair high five(each side)5 Bicepcurlsper armWristsrolls 5each wayWrite yourname inthe airMarch inPlace10 timesToe Taps5 eachfootSeatedToe Touch5 times10backwardarmcircles5 seatedKicksper legSeatedcrunches5 timesOpen andclosehands 5timesTwiststretchToelift/Heellift 5 each

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. YMCA
  2. 5 shoulder rolls
  3. Do 10 seated knee raises
  4. 5 shoulder shrugs
  5. Hold Left leg up for 15 seconds
  6. Seated Row 5 times
  7. 5 Arm Raises
  8. Do 10 Step Touches
  9. 5 arm punches per arm
  10. 10 forward arm circles
  11. Hold Right leg up for 15 seconds
  12. Give your neighbor an air high five (each side)
  13. 5 Bicep curls per arm
  14. Wrists rolls 5 each way
  15. Write your name in the air
  16. March in Place 10 times
  17. Toe Taps 5 each foot
  18. Seated Toe Touch 5 times
  19. 10 backward arm circles
  20. 5 seated Kicks per leg
  21. Seated crunches 5 times
  22. Open and close hands 5 times
  23. Twist stretch
  24. Toe lift/Heel lift 5 each