Sidearm lifts10x10deepbreathsSit &Reach10xArmCircles10xArm acrosscheststretch10secShoulderbladesqueeze5sec/5xChestSqueeze10xKneesto chest10xOver headpress10xToe lifts10xShoulderrolls10xExtendedwrist circles10 to leftand rightNeckstretch5xCalfraises10xFrontarm lifts10xBicepcurls10xOpen andclose hips10xKneeExtensions10xElbow toKnee10xRussiantwists20xSeatedjumpingjacks10xGluteStretch10 seceach legSpell yourname withyour feetSidebends10 sec oneach sideSidearm lifts10x10deepbreathsSit &Reach10xArmCircles10xArm acrosscheststretch10secShoulderbladesqueeze5sec/5xChestSqueeze10xKneesto chest10xOver headpress10xToe lifts10xShoulderrolls10xExtendedwrist circles10 to leftand rightNeckstretch5xCalfraises10xFrontarm lifts10xBicepcurls10xOpen andclose hips10xKneeExtensions10xElbow toKnee10xRussiantwists20xSeatedjumpingjacks10xGluteStretch10 seceach legSpell yourname withyour feetSidebends10 sec oneach side

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