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