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