10Bicepcurls10 toetaps10 elbowto kneeseach sideKneeextensionreachabovehead 10 Armcircles Twist10 eachside10shoulderrollsforwardheal toeseachside5 sit tostands10 legabductionseach sidetoesin/out 10timesBirdwings10 times10shoulderrollsbackwardsneckstretches10shouldershrugsMarch inplace 10timeseach leg10 armpuncheseach sideElbowbendseach side10 timesshoulderflexion 10each sidebendforward 5timestouch toes wristcircles 10times bothhands5 chairpushups10 heelraises10Bicepcurls10 toetaps10 elbowto kneeseach sideKneeextensionreachabovehead 10 Armcircles Twist10 eachside10shoulderrollsforwardheal toeseachside5 sit tostands10 legabductionseach sidetoesin/out 10timesBirdwings10 times10shoulderrollsbackwardsneckstretches10shouldershrugsMarch inplace 10timeseach leg10 armpuncheseach sideElbowbendseach side10 timesshoulderflexion 10each sidebendforward 5timestouch toes wristcircles 10times bothhands5 chairpushups10 heelraises

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