Kneeextension10 elbowto kneeseach sidereachabovehead 10shoulderrollsforwardBirdwings10 times5 chairpushups10 armpuncheseach side10 heelraises10shouldershrugsTwist10 eachside10 toetaps5 sit tostandsElbowbendseach side10 timestoesin/out 10timeswristcircles 10times bothhandsshoulderflexion 10each sideMarch inplace 10timeseach legbendforward 5timestouch toes neckstretches10 legabductionseach side10shoulderrollsbackwards10 Armcircles heal toeseachside10BicepcurlsKneeextension10 elbowto kneeseach sidereachabovehead 10shoulderrollsforwardBirdwings10 times5 chairpushups10 armpuncheseach side10 heelraises10shouldershrugsTwist10 eachside10 toetaps5 sit tostandsElbowbendseach side10 timestoesin/out 10timeswristcircles 10times bothhandsshoulderflexion 10each sideMarch inplace 10timeseach legbendforward 5timestouch toes neckstretches10 legabductionseach side10shoulderrollsbackwards10 Armcircles heal toeseachside10Bicepcurls

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