Bendneck toright andleft 8xBicepcurlsx10Sit backand sit up(crunchesin chair)Anklepumpsx10Twisttorso toleft 10xTricepextensionsx10Hipadductionx10 andholds 5 secNeckForwardsandbackwards8xChairpushups orsit tostands x10TwistTorso tothe right10xArm circlesforward andbackwardsfor 30 secLegraisesx10Relaxation- Deepbreath inand outExternalRotationx10Marchesx10 SeatedwindmillScapularretractionsx10Rowingx10Bendneck toright andleft 8xBicepcurlsx10Sit backand sit up(crunchesin chair)Anklepumpsx10Twisttorso toleft 10xTricepextensionsx10Hipadductionx10 andholds 5 secNeckForwardsandbackwards8xChairpushups orsit tostands x10TwistTorso tothe right10xArm circlesforward andbackwardsfor 30 secLegraisesx10Relaxation- Deepbreath inand outExternalRotationx10Marchesx10SeatedwindmillScapularretractionsx10Rowingx10

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