5 minutesofbreathingexercises30 calfraisesMeet yourStep DailyStep GoalScreen Break- Look atsomething 20feet away for20 secondsExerciseof yourchoiceWalkAround theOfficeBuilding 2xBicep Curl(Chair,waterbottle, etc)Stretch:Arms,neck,back, legsSolve apuzzle(wordle,sudoku, etc.)20lungesDrink 32Ouncesof WaterHold 3differentYoga posesfor 1 minuteStand for1 hour atDeskDo 20SquatsPlay around ofDisc Golf1minuteWall SitBring in ahealthofficesnack1 minuteof shadowboxing20tricepdipsOnly usethe UpstairsbathroomtodayDo 2minutesPlank10BurpeesDo 50JumpingJacksDo 20Pushups5 minutesofbreathingexercises30 calfraisesMeet yourStep DailyStep GoalScreen Break- Look atsomething 20feet away for20 secondsExerciseof yourchoiceWalkAround theOfficeBuilding 2xBicep Curl(Chair,waterbottle, etc)Stretch:Arms,neck,back, legsSolve apuzzle(wordle,sudoku, etc.)20lungesDrink 32Ouncesof WaterHold 3differentYoga posesfor 1 minuteStand for1 hour atDeskDo 20SquatsPlay around ofDisc Golf1minuteWall SitBring in ahealthofficesnack1 minuteof shadowboxing20tricepdipsOnly usethe UpstairsbathroomtodayDo 2minutesPlank10BurpeesDo 50JumpingJacksDo 20Pushups

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