(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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Seated marching 30 seconds
Finger stretches
Open and close 15 times
Sit tall in your desk 30 seconds
Chair sit to stand
10-15 times
Glute squeezes
Hold 10 seconds 3 times
Shoulder Rolls Backward
20 times
Air punches
10 each arm alternating, 2 times
Arm Circles small 15-20 times forward
Standing calf raises 15-20 times
Seated twist
10-15 times
Desk push ups 10-20
Elbow circles forward
15 -20
Shoulder Rolls
Forward 20 times
Reach to the sky with one arm, back and forth 5 times each side
Core squeezes
tighten abs 10 seconds 3 times
Elbow circles backward
15-20
Belly Breathing
10 deep breaths
Arm Circles Small
15-20 times
backward
Lift knees one at a time 20 times hold each one second
Swimmer arms 15 each alternating
Seated Calf raises 15 times
Ankle circles 10 times each way
Chair plank hold hands on chair- as long as you can 2 times
Stand and stretch all the way up and then touch your toes 2 times
Wrist circles
10 times each way
Upper back stretch
Hug yourself 15 seconds
Cross-body shoulder stretch 3 times each arm hold
Balance hold on one foot 10-15 seconds each foot
Wall Push Ups as many as you can in 15 seconds
Look side to side, 3 second hold two times each side
Stand and walk around the bank two times
Heel raises 20 times
Neck Side to side and back and forth 10 times each
Standing opposite elbow to knee touch 20 times twice
