Chairpushups orsit tostands x10Scapularretractionsx10Tricepextensionsx10 SeatedwindmillNeckForwardsandbackwards8xSit backand sit up(crunchesin chair)TwistTorso tothe right10xMarchesx10Hipadductionx10 andholds 5 secBendneck toright andleft 8xRelaxation- Deepbreath inand outAnklepumpsx10Legraisesx10Bicepcurlsx10Rowingx10Twisttorso toleft 10xExternalRotationx10Arm circlesforward andbackwardsfor 30 secChairpushups orsit tostands x10Scapularretractionsx10Tricepextensionsx10SeatedwindmillNeckForwardsandbackwards8xSit backand sit up(crunchesin chair)TwistTorso tothe right10xMarchesx10Hipadductionx10 andholds 5 secBendneck toright andleft 8xRelaxation- Deepbreath inand outAnklepumpsx10Legraisesx10Bicepcurlsx10Rowingx10Twisttorso toleft 10xExternalRotationx10Arm circlesforward andbackwardsfor 30 sec

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