Rowingx10Arm circlesforward andbackwardsfor 30 secExternalRotationx10Sit backand sit up(crunchesin chair)Marchesx10Scapularretractionsx10NeckForwardsandbackwards8xLegraisesx10Tricepextensionsx10Bicepcurlsx10Twisttorso toleft 10xTwistTorso tothe right10xBendneck toright andleft 8xAnklepumpsx10Hipadductionx10 andholds 5 secRelaxation- Deepbreath inand outChairpushups orsit tostands x10 SeatedwindmillRowingx10Arm circlesforward andbackwardsfor 30 secExternalRotationx10Sit backand sit up(crunchesin chair)Marchesx10Scapularretractionsx10NeckForwardsandbackwards8xLegraisesx10Tricepextensionsx10Bicepcurlsx10Twisttorso toleft 10xTwistTorso tothe right10xBendneck toright andleft 8xAnklepumpsx10Hipadductionx10 andholds 5 secRelaxation- Deepbreath inand outChairpushups orsit tostands x10Seatedwindmill

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