Rowingx10Bicepcurlsx10Hipadductionx10 andholds 5 secChairpushups orsit tostands x10Bendneck toright andleft 8xNeckForwardsandbackwards8xAnklepumpsx10Relaxation- Deepbreath inand outTricepextensionsx10ExternalRotationx10Sit backand sit up(crunchesin chair) SeatedwindmillArm circlesforward andbackwardsfor 30 secMarchesx10Scapularretractionsx10Legraisesx10TwistTorso tothe right10xTwisttorso toleft 10xRowingx10Bicepcurlsx10Hipadductionx10 andholds 5 secChairpushups orsit tostands x10Bendneck toright andleft 8xNeckForwardsandbackwards8xAnklepumpsx10Relaxation- Deepbreath inand outTricepextensionsx10ExternalRotationx10Sit backand sit up(crunchesin chair)SeatedwindmillArm circlesforward andbackwardsfor 30 secMarchesx10Scapularretractionsx10Legraisesx10TwistTorso tothe right10xTwisttorso toleft 10x

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