(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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Do a 5-minute full-body stretch
Do 20 lunges (10 per leg)
March in place during a meeting
Do 15 chair dips
Do high knees for 1 minute
Try 3 rounds of 10 squats, 10 pushups, and 10 crunches
Stretch your arms overhead and reach side to side
Do 20 glute bridges
Stand up and sit down 10 times (no hands)
Do 12 side lunges per leg
Perform a seated spinal twist on each side
Do a 1-minute cat-cow stretch
Stretch your calves using your chair or desk
Neck and back stretch break for 3 minutes
Hold a standing quad stretch for 30 seconds per leg
Set a timer and stand/stretch every hour for a full workday
Roll your shoulders while reading emails
Hold a low squat for 30 seconds
Do 30 mountain climbers
Look away from your screen and stretch your eyes for 1 minute
Do 10 superman holds
Try 10 single-leg squats per leg
Dance to a song you love
Do 20 bicycle crunches
Climb stairs for 5 minutes
Shoulder rolls – 20 forward, 20 backward
Do 15 desk push-offs
Walk for 10 minutes (outside or around the office)
Do 3 yoga poses for 1 minute each
Do 10 slow neck rolls (5 each direction)
Hold a wall sit for 1 minute
Stretch your hamstrings for 2 minutes
Take a 15-minute walk while listening to a podcast
Do 10 toe touches
Do 10 push-ups
Do 15 squats
Do 15 bicep curls (use water bottles or hand weights)
Sit tall and do 15 seated marches
Do 100 jumping jacks
Do 10 standing leg lifts per leg while working
Perform wrist circles and finger stretches for 1 minute
