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