Elbowbendseach side10 timestoesin/out 10times10 heelraiseswristcircles 10times bothhandsTwist10 eachside10 armpuncheseach side10Bicepcurlsneckstretches10 legabductionseach sideKneeextensionbendforward 5timestouch toes 5 chairpushups5 sit tostandsBirdwings10 times10 Armcircles 10 elbowto kneeseach sideshoulderflexion 10each side10shouldershrugs10shoulderrollsforward10shoulderrollsbackwardsreachabovehead 10 toetapsMarch inplace 10timeseach legheal toeseachsideElbowbendseach side10 timestoesin/out 10times10 heelraiseswristcircles 10times bothhandsTwist10 eachside10 armpuncheseach side10Bicepcurlsneckstretches10 legabductionseach sideKneeextensionbendforward 5timestouch toes 5 chairpushups5 sit tostandsBirdwings10 times10 Armcircles 10 elbowto kneeseach sideshoulderflexion 10each side10shouldershrugs10shoulderrollsforward10shoulderrollsbackwardsreachabovehead 10 toetapsMarch inplace 10timeseach legheal 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. Elbow bends each side 10 times
  2. toes in/out 10 times
  3. 10 heel raises
  4. wrist circles 10 times both hands
  5. Twist 10 each side
  6. 10 arm punches each side
  7. 10 Bicep curls
  8. neck stretches
  9. 10 leg abductions each side
  10. Knee extension
  11. bend forward 5 times touch toes
  12. 5 chair pushups
  13. 5 sit to stands
  14. Bird wings 10 times
  15. 10 Arm circles
  16. 10 elbow to knees each side
  17. shoulder flexion 10 each side
  18. 10 shoulder shrugs
  19. 10 shoulder rolls forward
  20. 10 shoulder rolls backwards
  21. reach above head
  22. 10 toe taps
  23. March in place 10 times each leg
  24. heal toes each side