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