Exerciseof yourchoiceSolve apuzzle(wordle,sudoku, etc.)Meet yourStep DailyStep GoalHold 3differentYoga posesfor 1 minute20lungesStretch:Arms,neck,back, legs10BurpeesScreen Break- Look atsomething 20feet away for20 secondsWalkAround theOfficeBuilding 2xDo 20PushupsDo 2minutesPlankDo 20Squats1 minuteof shadowboxingStand for1 hour atDesk1minuteWall Sit20tricepdips5 minutesofbreathingexercisesDrink 32Ouncesof WaterBicep Curl(Chair,waterbottle, etc)Play around ofDisc GolfDo 50JumpingJacksBring in ahealthofficesnackOnly usethe Upstairsbathroomtoday30 calfraisesExerciseof yourchoiceSolve apuzzle(wordle,sudoku, etc.)Meet yourStep DailyStep GoalHold 3differentYoga posesfor 1 minute20lungesStretch:Arms,neck,back, legs10BurpeesScreen Break- Look atsomething 20feet away for20 secondsWalkAround theOfficeBuilding 2xDo 20PushupsDo 2minutesPlankDo 20Squats1 minuteof shadowboxingStand for1 hour atDesk1minuteWall Sit20tricepdips5 minutesofbreathingexercisesDrink 32Ouncesof WaterBicep Curl(Chair,waterbottle, etc)Play around ofDisc GolfDo 50JumpingJacksBring in ahealthofficesnackOnly usethe Upstairsbathroomtoday30 calfraises

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