neckstretchesKneeextensionwristcircles 10times bothhands10 Armcircles 10shoulderrollsforward10 heelraises10Bicepcurls10 toetaps10 legabductionseach sideMarch inplace 10timeseach legreachabovehead 5 sit tostandsElbowbendseach side10 times5 chairpushupstoesin/out 10times10shoulderrollsbackwardsheal toeseachside10shouldershrugs10 elbowto kneeseach sideshoulderflexion 10each side10 armpuncheseach sideBirdwings10 timesbendforward 5timestouch toes Twist10 eachsideneckstretchesKneeextensionwristcircles 10times bothhands10 Armcircles 10shoulderrollsforward10 heelraises10Bicepcurls10 toetaps10 legabductionseach sideMarch inplace 10timeseach legreachabovehead 5 sit tostandsElbowbendseach side10 times5 chairpushupstoesin/out 10times10shoulderrollsbackwardsheal toeseachside10shouldershrugs10 elbowto kneeseach sideshoulderflexion 10each side10 armpuncheseach sideBirdwings10 timesbendforward 5timestouch toes Twist10 eachside

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