ChestSqueeze10xSpell yourname withyour feetOver headpress10xShoulderbladesqueeze5sec/5xToe lifts10xKneeExtensions10xSidebends10 sec oneach sideFrontarm lifts10xBicepcurls10xRussiantwists20xCalfraises10xArm acrosscheststretch10secElbow toKnee10xSit &Reach10xShoulderrolls10xKneesto chest10xExtendedwrist circles10 to leftand rightSidearm lifts10xOpen andclose hips10xGluteStretch10 seceach leg10deepbreathsNeckstretch5xArmCircles10xSeatedjumpingjacks10xChestSqueeze10xSpell yourname withyour feetOver headpress10xShoulderbladesqueeze5sec/5xToe lifts10xKneeExtensions10xSidebends10 sec oneach sideFrontarm lifts10xBicepcurls10xRussiantwists20xCalfraises10xArm acrosscheststretch10secElbow toKnee10xSit &Reach10xShoulderrolls10xKneesto chest10xExtendedwrist circles10 to leftand rightSidearm lifts10xOpen andclose hips10xGluteStretch10 seceach leg10deepbreathsNeckstretch5xArmCircles10xSeatedjumpingjacks10x

Seated 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. Chest Squeeze 10x
  2. Spell your name with your feet
  3. Over head press 10x
  4. Shoulder blade squeeze 5sec/5x
  5. Toe lifts 10x
  6. Knee Extensions 10x
  7. Side bends 10 sec on each side
  8. Front arm lifts 10x
  9. Bicep curls 10x
  10. Russian twists 20x
  11. Calf raises 10x
  12. Arm across chest stretch 10sec
  13. Elbow to Knee 10x
  14. Sit & Reach 10x
  15. Shoulder rolls 10x
  16. Knees to chest 10x
  17. Extended wrist circles 10 to left and right
  18. Side arm lifts 10x
  19. Open and close hips 10x
  20. Glute Stretch 10 sec each leg
  21. 10 deep breaths
  22. Neck stretch 5x
  23. Arm Circles 10x
  24. Seated jumping jacks 10x