5shoulderrollsDo 10StepTouches5 bicepcurlsper am5 seatedkicksper legWave totheperson onyour leftTwiststretch5 armraises5shouldershrugsSeatedToe Touch5 times10forwardarmcirclesWave totheperson onyour right10backwardarmcirclesSeatedRow 5timesDo 10SeatedKneeRaises5 armpunchesper armHold rightleg up for15secondsWristsrolls 5each wayGive yourneighbor anair high five(each side)Seatedcrunches5 timesTake adeepbreathOpen andclosehands 5timesSmile!YMCACloseeyes for10secondsToe Taps5 eachfootWrite yourname inthe airHold leftleg up for15secondsToelift/Heellift 5 eachMarch inplace 10times5shoulderrollsDo 10StepTouches5 bicepcurlsper am5 seatedkicksper legWave totheperson onyour leftTwiststretch5 armraises5shouldershrugsSeatedToe Touch5 times10forwardarmcirclesWave totheperson onyour right10backwardarmcirclesSeatedRow 5timesDo 10SeatedKneeRaises5 armpunchesper armHold rightleg up for15secondsWristsrolls 5each wayGive yourneighbor anair high five(each side)Seatedcrunches5 timesTake adeepbreathOpen andclosehands 5timesSmile!YMCACloseeyes for10secondsToe Taps5 eachfootWrite yourname inthe airHold leftleg up for15secondsToelift/Heellift 5 eachMarch inplace 10times

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