10 legabductionseach sideBirdwings10 timesTwist10 eachside10 toetaps10shoulderrollsforwardshoulderflexion 10each sidereachabovehead toesin/out 10timesMarch inplace 10timeseach legElbowbendseach side10 times5 sit tostands10Bicepcurls5 chairpushups10shoulderrollsbackwardsKneeextension10 Armcircles neckstretchesbendforward 5timestouch toes 10 elbowto kneeseach side10 armpuncheseach side10shouldershrugs10 heelraisesheal toeseachsidewristcircles 10times bothhands10 legabductionseach sideBirdwings10 timesTwist10 eachside10 toetaps10shoulderrollsforwardshoulderflexion 10each sidereachabovehead toesin/out 10timesMarch inplace 10timeseach legElbowbendseach side10 times5 sit tostands10Bicepcurls5 chairpushups10shoulderrollsbackwardsKneeextension10 Armcircles neckstretchesbendforward 5timestouch toes 10 elbowto kneeseach side10 armpuncheseach side10shouldershrugs10 heelraisesheal toeseachsidewristcircles 10times bothhands

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