✊Make 10gentlefists🧍Stand &stretch for1 minute✋🏿Do 10wristcircles🙆Tap eachshoulder withthe oppositehand 10 times🦵Stretch eachhamstring for10 seconds👟Walk onyour heelsfor 10 steps🙏Press yourpalmstogether for10 seconds💪Do wall10 push-ups 🧍10 gentlesidebends  🪑Do 10 sit-to-stands👍Touch yourthumb to eachfingertip onboth hands🙆10 shoulderbladesqueezes🙌Reach overyour headfor 10seconds🦵Balance onone leg for10 seconds👏🏻Clap yourhands whilemarching for20 seconds💃🏽Dance for20seconds  🙆10 shoulderrolls👣March inplace for30 seconds🦶Spell yourname withyour ankle🦵Do 10 calfraises 🤝Invite acoworker tostretch withyou 🚶Take a 5-minute walk🦵Hold a standingquad stretch for15 seconds perleg🚶Walk insteadof sitting ona break🔄Do 5 gentletorsorotations✊Make 10gentlefists🧍Stand &stretch for1 minute✋🏿Do 10wristcircles🙆Tap eachshoulder withthe oppositehand 10 times🦵Stretch eachhamstring for10 seconds👟Walk onyour heelsfor 10 steps🙏Press yourpalmstogether for10 seconds💪Do wall10 push-ups 🧍10 gentlesidebends  🪑Do 10 sit-to-stands👍Touch yourthumb to eachfingertip onboth hands🙆10 shoulderbladesqueezes🙌Reach overyour headfor 10seconds🦵Balance onone leg for10 seconds👏🏻Clap yourhands whilemarching for20 seconds💃🏽Dance for20seconds  🙆10 shoulderrolls👣March inplace for30 seconds🦶Spell yourname withyour ankle🦵Do 10 calfraises 🤝Invite acoworker tostretch withyou 🚶Take a 5-minute walk🦵Hold a standingquad stretch for15 seconds perleg🚶Walk insteadof sitting ona break🔄Do 5 gentletorsorotations

RFRK H&S Week Movement BINGO - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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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O
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I
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I
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G
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O
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G
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N
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B
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N
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G
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O
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O
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B
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I
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I
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B
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B
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N
  1. O-✊ Make 10 gentle fists
  2. I-🧍 Stand & stretch for 1 minute
  3. I-✋🏿 Do 10 wrist circles
  4. G-🙆 Tap each shoulder with the opposite hand 10 times
  5. O-🦵 Stretch each hamstring for 10 seconds
  6. G-👟 Walk on your heels for 10 steps
  7. N-🙏 Press your palms together for 10 seconds
  8. B-💪 Do wall 10 push-ups
  9. N-🧍 10 gentle side bends
  10. G- 🪑 Do 10 sit-to-stands
  11. O-👍 Touch your thumb to each fingertip on both hands
  12. O-🙆 10 shoulder blade squeezes
  13. B-🙌 Reach over your head for 10 seconds
  14. I-🦵 Balance on one leg for 10 seconds
  15. N-👏🏻 Clap your hands while marching for 20 seconds
  16. I-💃🏽 Dance for 20 seconds
  17. B- 🙆 10 shoulder rolls
  18. B-👣 March in place for 30 seconds
  19. G-🦶 Spell your name with your ankle
  20. B-🦵 Do 10 calf raises
  21. I-🤝 Invite a coworker to stretch with you
  22. O- 🚶 Take a 5-minute walk
  23. G-🦵 Hold a standing quad stretch for 15 seconds per leg
  24. N-🚶 Walk instead of sitting on a break
  25. N-🔄 Do 5 gentle torso rotations