10 Armcircles 10Bicepcurls5 chairpushupsMarch inplace 10timeseach leg10shoulderrollsforwardtoesin/out 10timesElbowbendseach side10 times10 heelraises10shouldershrugs10 toetapsbendforward 5timestouch toes wristcircles 10times bothhands5 sit tostandsBirdwings10 times10 armpuncheseach sideshoulderflexion 10each sideneckstretchesreachabovehead Twist10 eachside10 elbowto kneeseach side10 legabductionseach side10shoulderrollsbackwardsKneeextensionheal toeseachside10 Armcircles 10Bicepcurls5 chairpushupsMarch inplace 10timeseach leg10shoulderrollsforwardtoesin/out 10timesElbowbendseach side10 times10 heelraises10shouldershrugs10 toetapsbendforward 5timestouch toes wristcircles 10times bothhands5 sit tostandsBirdwings10 times10 armpuncheseach sideshoulderflexion 10each sideneckstretchesreachabovehead Twist10 eachside10 elbowto kneeseach side10 legabductionseach side10shoulderrollsbackwardsKneeextensionheal toeseachside

Seated Exercises - 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. 10 Arm circles
  2. 10 Bicep curls
  3. 5 chair pushups
  4. March in place 10 times each leg
  5. 10 shoulder rolls forward
  6. toes in/out 10 times
  7. Elbow bends each side 10 times
  8. 10 heel raises
  9. 10 shoulder shrugs
  10. 10 toe taps
  11. bend forward 5 times touch toes
  12. wrist circles 10 times both hands
  13. 5 sit to stands
  14. Bird wings 10 times
  15. 10 arm punches each side
  16. shoulder flexion 10 each side
  17. neck stretches
  18. reach above head
  19. Twist 10 each side
  20. 10 elbow to knees each side
  21. 10 leg abductions each side
  22. 10 shoulder rolls backwards
  23. Knee extension
  24. heal toes each side