5 chairpushupsneckstretches10 legabductionseach side10shoulderrollsforwardElbowbendseach side10 timesBirdwings10 times10 heelraisestoesin/out 10times10 Armcircles 10 armpuncheseach sidereachabovehead 10shouldershrugsMarch inplace 10timeseach legTwist10 eachside10 elbowto kneeseach sideshoulderflexion 10each side10 toetapsbendforward 5timestouch toes Kneeextensionwristcircles 10times bothhands10Bicepcurls10shoulderrollsbackwards5 sit tostandsheal toeseachside5 chairpushupsneckstretches10 legabductionseach side10shoulderrollsforwardElbowbendseach side10 timesBirdwings10 times10 heelraisestoesin/out 10times10 Armcircles 10 armpuncheseach sidereachabovehead 10shouldershrugsMarch inplace 10timeseach legTwist10 eachside10 elbowto kneeseach sideshoulderflexion 10each side10 toetapsbendforward 5timestouch toes Kneeextensionwristcircles 10times bothhands10Bicepcurls10shoulderrollsbackwards5 sit tostandsheal toeseachside

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