shoulderflexion 10each side10shoulderrollsforward10shouldershrugs10 armpuncheseach side10 legabductionseach side10 elbowto kneeseach sideTwist10 eachsideMarch inplace 10timeseach leg10 heelraises5 chairpushupsBirdwings10 timesreachabovehead Kneeextension10shoulderrollsbackwards10 Armcircles 10 toetaps10Bicepcurls5 sit tostandsbendforward 5timestouch toes wristcircles 10times bothhandsheal toeseachsidetoesin/out 10timesElbowbendseach side10 timesneckstretchesshoulderflexion 10each side10shoulderrollsforward10shouldershrugs10 armpuncheseach side10 legabductionseach side10 elbowto kneeseach sideTwist10 eachsideMarch inplace 10timeseach leg10 heelraises5 chairpushupsBirdwings10 timesreachabovehead Kneeextension10shoulderrollsbackwards10 Armcircles 10 toetaps10Bicepcurls5 sit tostandsbendforward 5timestouch toes wristcircles 10times bothhandsheal toeseachsidetoesin/out 10timesElbowbendseach side10 timesneckstretches

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