Hold Leftleg up for15secondsDo 10seatedkneeraisesToe Taps5 eachfoot5 ArmRaises5 Bicepcurlsper armSeatedToe Touch5 times10forwardarmcirclesGive yourneighbor anair high five(each side)TwiststretchDo 10StepTouchesToelift/Heellift 5 each5 armpunchesper arm5 seatedKicksper legHoldRight legup for 15secondsSeatedcrunches5 times5shouldershrugsMarch inPlace10 times5shoulderrolls10backwardarmcirclesSeatedRow 5timesWrite yourname inthe airWristsrolls 5each wayOpen andclosehands 5timesYMCAHold Leftleg up for15secondsDo 10seatedkneeraisesToe Taps5 eachfoot5 ArmRaises5 Bicepcurlsper armSeatedToe Touch5 times10forwardarmcirclesGive yourneighbor anair high five(each side)TwiststretchDo 10StepTouchesToelift/Heellift 5 each5 armpunchesper arm5 seatedKicksper legHoldRight legup for 15secondsSeatedcrunches5 times5shouldershrugsMarch inPlace10 times5shoulderrolls10backwardarmcirclesSeatedRow 5timesWrite yourname inthe airWristsrolls 5each wayOpen andclosehands 5timesYMCA

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