Closeeyes for10secondsWave totheperson onyour rightYMCADo 10StepTouchesToe Taps5 eachfootToelift/Heellift 5 eachTwiststretch5 bicepcurlsper amWrite yourname inthe airSmile!5shouldershrugs5 armpunchesper arm5shoulderrollsWristsrolls 5each way5 seatedkicksper leg10forwardarmcirclesMarch inplace 10timesGive yourneighbor anair high five(each side)Hold leftleg up for15seconds5 armraisesHold rightleg up for15secondsTake adeepbreath10backwardarmcirclesWave totheperson onyour leftSeatedRow 5timesSeatedcrunches5 timesSeatedToe Touch5 timesDo 10SeatedKneeRaisesOpen andclosehands 5timesCloseeyes for10secondsWave totheperson onyour rightYMCADo 10StepTouchesToe Taps5 eachfootToelift/Heellift 5 eachTwiststretch5 bicepcurlsper amWrite yourname inthe airSmile!5shouldershrugs5 armpunchesper arm5shoulderrollsWristsrolls 5each way5 seatedkicksper leg10forwardarmcirclesMarch inplace 10timesGive yourneighbor anair high five(each side)Hold leftleg up for15seconds5 armraisesHold rightleg up for15secondsTake adeepbreath10backwardarmcirclesWave totheperson onyour leftSeatedRow 5timesSeatedcrunches5 timesSeatedToe Touch5 timesDo 10SeatedKneeRaisesOpen andclosehands 5times

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. Close eyes for 10 seconds
  2. Wave to the person on your right
  3. YMCA
  4. Do 10 Step Touches
  5. Toe Taps 5 each foot
  6. Toe lift/Heel lift 5 each
  7. Twist stretch
  8. 5 bicep curls per am
  9. Write your name in the air
  10. Smile!
  11. 5 shoulder shrugs
  12. 5 arm punches per arm
  13. 5 shoulder rolls
  14. Wrists rolls 5 each way
  15. 5 seated kicks per leg
  16. 10 forward arm circles
  17. March in place 10 times
  18. Give your neighbor an air high five (each side)
  19. Hold left leg up for 15 seconds
  20. 5 arm raises
  21. Hold right leg up for 15 seconds
  22. Take a deep breath
  23. 10 backward arm circles
  24. Wave to the person on your left
  25. Seated Row 5 times
  26. Seated crunches 5 times
  27. Seated Toe Touch 5 times
  28. Do 10 Seated Knee Raises
  29. Open and close hands 5 times