Scapularretractionsx10ExternalRotationx10Tricepextensionsx10Hipadductionx10 andholds 5 secAnklepumpsx10TwistTorso tothe right10x SeatedwindmillRowingx10Legraisesx10Bendneck toright andleft 8xTwisttorso toleft 10xRelaxation- Deepbreath inand outNeckForwardsandbackwards8xMarchesx10Arm circlesforward andbackwardsfor 30 secBicepcurlsx10Chairpushups orsit tostands x10Sit backand sit up(crunchesin chair)Scapularretractionsx10ExternalRotationx10Tricepextensionsx10Hipadductionx10 andholds 5 secAnklepumpsx10TwistTorso tothe right10xSeatedwindmillRowingx10Legraisesx10Bendneck toright andleft 8xTwisttorso toleft 10xRelaxation- Deepbreath inand outNeckForwardsandbackwards8xMarchesx10Arm circlesforward andbackwardsfor 30 secBicepcurlsx10Chairpushups orsit tostands x10Sit backand sit up(crunchesin chair)

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