1) From standingposition, do 10 armcircles forwardsthen 10 backwards,followed by 5 floorpushups5) 40stepups5) Hop on leftfoot for 2minutes followedby hop on rightfoot for 2minutes2) Plank onelbows andtoes for twominutes (5sets)4) Walk upand down aflight of stairs(at least 10steps) 5 times2) Create awork musicplaylist andshare it witha colleague. 1) Do 10 squatjumps, followedby 10 shoulderrolls forwardthen 10backwards4) 3 sets of12 left rightab crunchesfrom lying onback  2) Walk upand down aflight of stairs(at least 10steps) 5 times2) Clean outor declutter aspace inyour home5) Take allyour softplastics toColes/Wooliesfor recycling4) 3 setsof 12push ups3) Play a board-game, game orcards, or onlinegame with afriend, familymember orcolleague. 1) Walk10,000steps1) Run onthe spotfor 5minutes2) 15 mindancingaroundyour house4) Do 20 starjumpsfollowed by 5walkinglunges5) 20sit ups3) Go for a walkwith a friend,family member,or colleague inperson or overthe phone.5) 3 setsof 12burpees 3) Plan acrazy socksday withthreecolleagues.3) 5minutes ofskippingwith a rope4) 10minutesmeditation   1) Do 20 minutes ofhouse cleaning andwork up a sweat  1) From standingposition, do 10 armcircles forwardsthen 10 backwards,followed by 5 floorpushups5) 40stepups5) Hop on leftfoot for 2minutes followedby hop on rightfoot for 2minutes2) Plank onelbows andtoes for twominutes (5sets)4) Walk upand down aflight of stairs(at least 10steps) 5 times2) Create awork musicplaylist andshare it witha colleague. 1) Do 10 squatjumps, followedby 10 shoulderrolls forwardthen 10backwards4) 3 sets of12 left rightab crunchesfrom lying onback  2) Walk upand down aflight of stairs(at least 10steps) 5 times2) Clean outor declutter aspace inyour home5) Take allyour softplastics toColes/Wooliesfor recycling4) 3 setsof 12push ups3) Play a board-game, game orcards, or onlinegame with afriend, familymember orcolleague. 1) Walk10,000steps1) Run onthe spotfor 5minutes2) 15 mindancingaroundyour house4) Do 20 starjumpsfollowed by 5walkinglunges5) 20sit ups3) Go for a walkwith a friend,family member,or colleague inperson or overthe phone.5) 3 setsof 12burpees 3) Plan acrazy socksday withthreecolleagues.3) 5minutes ofskippingwith a rope4) 10minutesmeditation   1) Do 20 minutes ofhouse cleaning andwork up a sweat  

WELLNESS BINGO - GETTING FIT! - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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
G
2
B
3
O
4
B
5
B
6
I
7
N
8
G
9
G
10
N
11
G
12
O
13
G
14
B
15
O
16
O
17
N
18
N
19
B
20
I
21
I
22
O
23
I
24
I
  1. G-1) From standing position, do 10 arm circles forwards then 10 backwards, followed by 5 floor pushups
  2. B-5) 40 step ups
  3. O-5) Hop on left foot for 2 minutes followed by hop on right foot for 2 minutes
  4. B-2) Plank on elbows and toes for two minutes (5 sets)
  5. B- 4) Walk up and down a flight of stairs (at least 10 steps) 5 times
  6. I-2) Create a work music playlist and share it with a colleague. 
  7. N-1) Do 10 squat jumps, followed by 10 shoulder rolls forward then 10 backwards
  8. G-4) 3 sets of 12 left right ab crunches from lying on back  
  9. G-2) Walk up and down a flight of stairs (at least 10 steps) 5 times
  10. N-2) Clean out or declutter a space in your home
  11. G-5) Take all your soft plastics to Coles/Woolies for recycling
  12. O-4) 3 sets of 12 push ups
  13. G-3) Play a board-game, game or cards, or online game with a friend, family member or colleague. 
  14. B-1) Walk 10,000 steps
  15. O-1) Run on the spot for 5 minutes
  16. O-2) 15 min dancing around your house
  17. N-4) Do 20 star jumps followed by 5 walking lunges
  18. N-5) 20 sit ups
  19. B-3) Go for a walk with a friend, family member, or colleague in person or over the phone.
  20. I-5) 3 sets of 12 burpees 
  21. I-3) Plan a crazy socks day with three colleagues.
  22. O-3) 5 minutes of skipping with a rope
  23. I-4) 10 minutes meditation
  24. I- 1) Do 20 minutes of house cleaning and work up a sweat