GluteStretch10 seceach legOver headpress10xKneeExtensions10xSidebends10 sec oneach side10deepbreathsToe lifts10xOpen andclose hips10xShoulderbladesqueeze5sec/5xSeatedjumpingjacks10xShoulderrolls10xCalfraises10xSidearm lifts10xExtendedwrist circles10 to leftand rightChestSqueeze10xArmCircles10xSit &Reach10xRussiantwists20xSpell yourname withyour feetBicepcurls10xElbow toKnee10xKneesto chest10xNeckstretch5xFrontarm lifts10xArm acrosscheststretch10secGluteStretch10 seceach legOver headpress10xKneeExtensions10xSidebends10 sec oneach side10deepbreathsToe lifts10xOpen andclose hips10xShoulderbladesqueeze5sec/5xSeatedjumpingjacks10xShoulderrolls10xCalfraises10xSidearm lifts10xExtendedwrist circles10 to leftand rightChestSqueeze10xArmCircles10xSit &Reach10xRussiantwists20xSpell yourname withyour feetBicepcurls10xElbow toKnee10xKneesto chest10xNeckstretch5xFrontarm lifts10xArm acrosscheststretch10sec

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