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