Move at Your Desk BINGO - Call List

(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.

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