Elbowbendseach side10 times10shoulderrollsforwardtoesin/out 10timeswristcircles 10times bothhandsreachabovehead March inplace 10timeseach legheal toeseachside10 legabductionseach sideKneeextension10shouldershrugsshoulderflexion 10each sideTwist10 eachside10 toetapsBirdwings10 timesneckstretches10 heelraises5 chairpushups10 Armcircles 5 sit tostands10Bicepcurlsbendforward 5timestouch toes 10shoulderrollsbackwards10 armpuncheseach side10 elbowto kneeseach sideElbowbendseach side10 times10shoulderrollsforwardtoesin/out 10timeswristcircles 10times bothhandsreachabovehead March inplace 10timeseach legheal toeseachside10 legabductionseach sideKneeextension10shouldershrugsshoulderflexion 10each sideTwist10 eachside10 toetapsBirdwings10 timesneckstretches10 heelraises5 chairpushups10 Armcircles 5 sit tostands10Bicepcurlsbendforward 5timestouch toes 10shoulderrollsbackwards10 armpuncheseach side10 elbowto kneeseach 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.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
  1. Elbow bends each side 10 times
  2. 10 shoulder rolls forward
  3. toes in/out 10 times
  4. wrist circles 10 times both hands
  5. reach above head
  6. March in place 10 times each leg
  7. heal toes each side
  8. 10 leg abductions each side
  9. Knee extension
  10. 10 shoulder shrugs
  11. shoulder flexion 10 each side
  12. Twist 10 each side
  13. 10 toe taps
  14. Bird wings 10 times
  15. neck stretches
  16. 10 heel raises
  17. 5 chair pushups
  18. 10 Arm circles
  19. 5 sit to stands
  20. 10 Bicep curls
  21. bend forward 5 times touch toes
  22. 10 shoulder rolls backwards
  23. 10 arm punches each side
  24. 10 elbow to knees each side