Arm circlesforward andbackwardsfor 30 secNeckForwardsandbackwards8xBendneck toright andleft 8xExternalRotationx10Scapularretractionsx10Marchesx10Twisttorso toleft 10xSit backand sit up(crunchesin chair)Relaxation- Deepbreath inand outChairpushups orsit tostands x10Anklepumpsx10 SeatedwindmillRowingx10Tricepextensionsx10Hipadductionx10 andholds 5 secLegraisesx10TwistTorso tothe right10xBicepcurlsx10Arm circlesforward andbackwardsfor 30 secNeckForwardsandbackwards8xBendneck toright andleft 8xExternalRotationx10Scapularretractionsx10Marchesx10Twisttorso toleft 10xSit backand sit up(crunchesin chair)Relaxation- Deepbreath inand outChairpushups orsit tostands x10Anklepumpsx10SeatedwindmillRowingx10Tricepextensionsx10Hipadductionx10 andholds 5 secLegraisesx10TwistTorso tothe right10xBicepcurlsx10

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