10 Armcircles Birdwings10 timesMarch inplace 10timeseach legheal toeseachside10Bicepcurls10 armpuncheseach sidewristcircles 10times bothhands10shoulderrollsforwardElbowbendseach side10 times5 chairpushups10 heelraises10shoulderrollsbackwardstoesin/out 10timesTwist10 eachside10 legabductionseach sideneckstretchesbendforward 5timestouch toes Kneeextension5 sit tostands10shouldershrugsshoulderflexion 10each side10 toetapsreachabovehead 10 elbowto kneeseach side10 Armcircles Birdwings10 timesMarch inplace 10timeseach legheal toeseachside10Bicepcurls10 armpuncheseach sidewristcircles 10times bothhands10shoulderrollsforwardElbowbendseach side10 times5 chairpushups10 heelraises10shoulderrollsbackwardstoesin/out 10timesTwist10 eachside10 legabductionseach sideneckstretchesbendforward 5timestouch toes Kneeextension5 sit tostands10shouldershrugsshoulderflexion 10each side10 toetapsreachabovehead 10 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.


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