Shoulderbladesqueeze5sec/5xSeatedjumpingjacks10xArmCircles10xExtendedwrist circles10 to leftand rightToe lifts10xOpen andclose hips10xBicepcurls10xRussiantwists20x10deepbreathsElbow toKnee10xChestSqueeze10xSidebends10 sec oneach sideSit &Reach10xSpell yourname withyour feetKneesto chest10xOver headpress10xNeckstretch5xGluteStretch10 seceach legCalfraises10xArm acrosscheststretch10secSidearm lifts10xKneeExtensions10xShoulderrolls10xFrontarm lifts10xShoulderbladesqueeze5sec/5xSeatedjumpingjacks10xArmCircles10xExtendedwrist circles10 to leftand rightToe lifts10xOpen andclose hips10xBicepcurls10xRussiantwists20x10deepbreathsElbow toKnee10xChestSqueeze10xSidebends10 sec oneach sideSit &Reach10xSpell yourname withyour feetKneesto chest10xOver headpress10xNeckstretch5xGluteStretch10 seceach legCalfraises10xArm acrosscheststretch10secSidearm lifts10xKneeExtensions10xShoulderrolls10xFrontarm lifts10x

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