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