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