Shoulderbladesqueeze5sec/5xArmCircles10xElbow toKnee10xSeatedjumpingjacks10xOpen andclose hips10xGluteStretch10 seceach legRussiantwists20xArm acrosscheststretch10secShoulderrolls10xKneeExtensions10xKneesto chest10xBicepcurls10xChestSqueeze10xOver headpress10xNeckstretch5xExtendedwrist circles10 to leftand rightToe lifts10xSidearm lifts10x10deepbreathsCalfraises10xSit &Reach10xSidebends10 sec oneach sideFrontarm lifts10xSpell yourname withyour feetShoulderbladesqueeze5sec/5xArmCircles10xElbow toKnee10xSeatedjumpingjacks10xOpen andclose hips10xGluteStretch10 seceach legRussiantwists20xArm acrosscheststretch10secShoulderrolls10xKneeExtensions10xKneesto chest10xBicepcurls10xChestSqueeze10xOver headpress10xNeckstretch5xExtendedwrist circles10 to leftand rightToe lifts10xSidearm lifts10x10deepbreathsCalfraises10xSit &Reach10xSidebends10 sec oneach sideFrontarm lifts10xSpell yourname withyour feet

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