Stretch:Arms,neck,back, legsScreen Break- Look atsomething 20feet away for20 seconds20tricepdips20lunges30 calfraisesBicep Curl(Chair,waterbottle, etc)Do 20PushupsPlay around ofDisc GolfBring in ahealthofficesnackDo 2minutesPlankMeet yourStep DailyStep GoalStand for1 hour atDeskSolve apuzzle(wordle,sudoku, etc.)1 minuteof shadowboxing5 minutesofbreathingexercisesHold 3differentYoga posesfor 1 minute10BurpeesDo 20Squats1minuteWall SitOnly usethe UpstairsbathroomtodayWalkAround theOfficeBuilding 2xDrink 32Ouncesof WaterExerciseof yourchoiceDo 50JumpingJacksStretch:Arms,neck,back, legsScreen Break- Look atsomething 20feet away for20 seconds20tricepdips20lunges30 calfraisesBicep Curl(Chair,waterbottle, etc)Do 20PushupsPlay around ofDisc GolfBring in ahealthofficesnackDo 2minutesPlankMeet yourStep DailyStep GoalStand for1 hour atDeskSolve apuzzle(wordle,sudoku, etc.)1 minuteof shadowboxing5 minutesofbreathingexercisesHold 3differentYoga posesfor 1 minute10BurpeesDo 20Squats1minuteWall SitOnly usethe UpstairsbathroomtodayWalkAround theOfficeBuilding 2xDrink 32Ouncesof WaterExerciseof yourchoiceDo 50JumpingJacks

SWM Fitness 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. Stretch: Arms, neck, back, legs
  2. Screen Break - Look at something 20 feet away for 20 seconds
  3. 20 tricep dips
  4. 20 lunges
  5. 30 calf raises
  6. Bicep Curl (Chair, water bottle, etc)
  7. Do 20 Pushups
  8. Play a round of Disc Golf
  9. Bring in a health office snack
  10. Do 2 minutes Plank
  11. Meet your Step Daily Step Goal
  12. Stand for 1 hour at Desk
  13. Solve a puzzle (wordle, sudoku, etc.)
  14. 1 minute of shadow boxing
  15. 5 minutes of breathing exercises
  16. Hold 3 different Yoga poses for 1 minute
  17. 10 Burpees
  18. Do 20 Squats
  19. 1 minute Wall Sit
  20. Only use the Upstairs bathroom today
  21. Walk Around the Office Building 2x
  22. Drink 32 Ounces of Water
  23. Exercise of your choice
  24. Do 50 Jumping Jacks