10 heelraisestoesin/out 10timesheal toeseachside10BicepcurlsElbowbendseach side10 times10 toetaps5 sit tostands10 legabductionseach sideBirdwings10 timesMarch inplace 10timeseach legKneeextensionTwist10 eachside10shouldershrugs10 elbowto kneeseach side10 armpuncheseach sidebendforward 5timestouch toes 5 chairpushupswristcircles 10times bothhands10shoulderrollsbackwards10shoulderrollsforwardreachabovehead neckstretches10 Armcircles shoulderflexion 10each side10 heelraisestoesin/out 10timesheal toeseachside10BicepcurlsElbowbendseach side10 times10 toetaps5 sit tostands10 legabductionseach sideBirdwings10 timesMarch inplace 10timeseach legKneeextensionTwist10 eachside10shouldershrugs10 elbowto kneeseach side10 armpuncheseach sidebendforward 5timestouch toes 5 chairpushupswristcircles 10times bothhands10shoulderrollsbackwards10shoulderrollsforwardreachabovehead neckstretches10 Armcircles shoulderflexion 10each side

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