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