10Bicepcurlsreachabovehead 10 elbowto kneeseach sideshoulderflexion 10each side10 toetapsElbowbendseach side10 timesKneeextensionheal toeseachsideMarch inplace 10timeseach leg10shouldershrugs10shoulderrollsforward5 chairpushups10shoulderrollsbackwardstoesin/out 10timesBirdwings10 timeswristcircles 10times bothhands5 sit tostands10 heelraisesneckstretches10 legabductionseach side10 armpuncheseach side10 Armcircles bendforward 5timestouch toes Twist10 eachside10Bicepcurlsreachabovehead 10 elbowto kneeseach sideshoulderflexion 10each side10 toetapsElbowbendseach side10 timesKneeextensionheal toeseachsideMarch inplace 10timeseach leg10shouldershrugs10shoulderrollsforward5 chairpushups10shoulderrollsbackwardstoesin/out 10timesBirdwings10 timeswristcircles 10times bothhands5 sit tostands10 heelraisesneckstretches10 legabductionseach side10 armpuncheseach side10 Armcircles bendforward 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. 10 Bicep curls
  2. reach above head
  3. 10 elbow to knees each side
  4. shoulder flexion 10 each side
  5. 10 toe taps
  6. Elbow bends each side 10 times
  7. Knee extension
  8. heal toes each side
  9. March in place 10 times each leg
  10. 10 shoulder shrugs
  11. 10 shoulder rolls forward
  12. 5 chair pushups
  13. 10 shoulder rolls backwards
  14. toes in/out 10 times
  15. Bird wings 10 times
  16. wrist circles 10 times both hands
  17. 5 sit to stands
  18. 10 heel raises
  19. neck stretches
  20. 10 leg abductions each side
  21. 10 arm punches each side
  22. 10 Arm circles
  23. bend forward 5 times touch toes
  24. Twist 10 each side