WORKERCISE

This bingo card has 7 images and 45 words: 1. The Twinkle Toe: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion. Repeat 20 times., 2. Slog, Then Jog: Take a mini break for a stationary jog. Pop up from your chair and jog in place. Pick up those knees! Continue for one minute, return to your spreadsheets, and repeat 3 more times., 3. The Split Squat Jumps: Feet hip-width apart, step left leg back 2 ft, balance on the ball of the foot. Next, lower into lunge, then accelerate upwards in an explosion. While in the air, switch feet. Repeat 10-12 times on eac, 4. The Wall Sit: Sit and hold for 30-60 seconds. Rest, repeat 3 times. For some extra burn, try crossing the right ankle over the left knee., 5. The Notebook: Jot down 6 things you are grateful for., 6. The Virtual Jump Rope: Grab the virtual jump rope. Jump 100 times., 7. The Cross Jacks: Stand with feet hip width apart and arms straight out at your sides. When you jump instead of your arms going up, they cross in front of you and your feet cross at the ankles., 8. The FREE Space: Exercise of your choice. 12 reps, 3 times or 10 minute minimum., 9. The Thigh Crusher: While seated, place phone (or similar item) between knees, press legs inward, engaging inner thighs. Squeeze the item for 30-60 seconds while sorting through the morning’s email., 10. Drink half your weight of water (oz), 11. The After Lunch: Walk for 15-20 minutes., 12. The Crunch: Do as many crunches as you can!, 13. The FREE Space: Exercise of your choice. 12 reps, 3 times or 10 minute minimum., 14. The Burp: Stand with feet hip width apart. Do a deep squat, jump your feet out in high plank, jump your feet back in, jump up! Repeat for 10 reps., 15. The Forearm: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Keep your body straight as a board. Hold for 60 seconds., 16. The Dancer: Put your favorite music and dance like no one is watching for 1 whole song! Remember to turn on your camera! Just kidding! :), 17. The Pushup: Do as many pushups as you can on hands, then go to knees. Do as many on knees as you can., 18. The Plank: Get in a pushup position. Hold for 30-60 seconds., 19. The FREE Space: Exercise of your choice. 12 reps, 3 times or 10 minute minimum., 20. The Frog: Do 20 reps, 21. The Dreya: Stand feet hip width apart, arms in front of you, palms up, fingers spread out & pointed to the ground. With tension bring hands up toward chest & push down toward floor, bring hands back up, pretend to squeeze something. Reve, 22. The Fab Abs Squeeze: Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps., 23. The Relaxer: Stand with your feet hip width apart. Put your hands straight out in front of you, the backs of your hands together push your hands away from you and tuck your pelvis under. Hold for 30 seconds, repeat., 24. The Breath: Roll back from desk, sit up straight, fold hands in lap, close eyes & take a deep breath – inhaling through nose and exhaling through slightly-opened mouth. Feel lungs fill with each inhale. Repeat 6 times., 25. The Necker: Stand with your arms down at your sides. Roll your shoulders backward in a circular motion, completing 5 rotations. Then complete 5 rotations forward. Repeat this sequence 2-3 times., 26. The Stretcher: Do this on each side for 30 - 60 seconds, 27. The Child: Hold for 30 - 60 seconds, 28. The Chest Opener: Hold for 30- 60 seconds, repeat 4 times, 29. The Me: Take 15-20 minutes and do something you enjoy! Read a book, draw, color, the choice is yours., 30. The Connector: Connect with someone you haven't spoken to in a while. A family member, co-worker, friend. Pick up the phone, write them a letter, Messenger them, video chats are fun. :), 31. Practice a random act of kindness., 32. No Electronics, News or Social Media for one hour before bed., 33. Laugh out loud for 30 seconds. Use any (legal) means necessary to make yourself laugh. Use a mirror if you have too! :), 34. Don't eat sugar today., 35. Try a new activity or learn something new today., 36. Identify/review a goal, problem, & solution., 37. Pick up trash alongside road or in town, 38. Spend 20 - 30 minutes beautifying your space., 39. Volunteer to help a community member., 40. Take 20-30 minutes and learn about your ancestors., 41. Finish this prompt in a positive way: Dear Younger Self, You deserve more credit than I've given you at times. Thank you for...., 42. Identify which household item you most appreciate and why. Share with the group., 43. What is your favorite food/meal and what do you enjoy about it? Share with the group., 44. What is your favorite animal and why? Share with the group. and 45. What do you appreciate most about your body and why. Share with the group..

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