Tricepextensionsx10ExternalRotationx10Relaxation- Deepbreath inand out SeatedwindmillAnklepumpsx10Legraisesx10Marchesx10TwistTorso tothe right10xRowingx10Sit backand sit up(crunchesin chair)Bicepcurlsx10Arm circlesforward andbackwardsfor 30 secChairpushups orsit tostands x10NeckForwardsandbackwards8xTwisttorso toleft 10xHipadductionx10 andholds 5 secScapularretractionsx10Bendneck toright andleft 8xTricepextensionsx10ExternalRotationx10Relaxation- Deepbreath inand outSeatedwindmillAnklepumpsx10Legraisesx10Marchesx10TwistTorso tothe right10xRowingx10Sit backand sit up(crunchesin chair)Bicepcurlsx10Arm circlesforward andbackwardsfor 30 secChairpushups orsit tostands x10NeckForwardsandbackwards8xTwisttorso toleft 10xHipadductionx10 andholds 5 secScapularretractionsx10Bendneck toright andleft 8x

Exercise Bingo - 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. Tricep extensions x10
  2. External Rotation x10
  3. Relaxation - Deep breath in and out
  7. Seated windmill
  9. Ankle pumps x10
  12. Leg raises x10
  14. Marches x10
  15. Twist Torso to the right 10x
  18. Rowing x10
  19. Sit back and sit up (crunches in chair)
  20. Bicep curls x10
  21. Arm circles forward and backwards for 30 sec
  22. Chair pushups or sit to stands x10
  25. Neck Forwards and backwards 8x
  26. Twist torso to left 10x
  27. Hip adduction x10 and holds 5 sec
  28. Scapular retractions x10
  29. Bend neck to right and left 8x