1) Do 10 squatjumps, followedby 10 shoulderrolls forwardthen 10backwards4) Do 20 starjumpsfollowed by 5walkinglunges1) From standingposition, do 10 armcircles forwardsthen 10 backwards,followed by 5 floorpushups1) Run onthe spotfor 5minutes4) 10minutesmeditation3) 5minutes ofskippingwith a rope1) Walk10,000steps2) Walk upand down aflight of stairs(at least 10steps) 5 times5) 40stepups2) Clean outor declutter aspace inyour home2) 15 mindancingaroundyour house   1) Do 20 minutes ofhouse cleaning andwork up a sweat  3) Play a board-game, game orcards, or onlinegame with afriend, familymember orcolleague. 2) Plank onelbows andtoes for twominutes (5sets)5) 3 setsof 12burpees 4) 3 setsof 12push ups5) 20sit ups3) Plan acrazy socksday withthreecolleagues.2) Create awork musicplaylist andshare it witha colleague. 4) 3 sets of12 left rightab crunchesfrom lying onback  5) Hop on leftfoot for 2minutes followedby hop on rightfoot for 2minutes4) Walk upand down aflight of stairs(at least 10steps) 5 times3) Go for a walkwith a friend,family member,or colleague inperson or overthe phone.5) Take allyour softplastics toColes/Wooliesfor recycling1) Do 10 squatjumps, followedby 10 shoulderrolls forwardthen 10backwards4) Do 20 starjumpsfollowed by 5walkinglunges1) From standingposition, do 10 armcircles forwardsthen 10 backwards,followed by 5 floorpushups1) Run onthe spotfor 5minutes4) 10minutesmeditation3) 5minutes ofskippingwith a rope1) Walk10,000steps2) Walk upand down aflight of stairs(at least 10steps) 5 times5) 40stepups2) Clean outor declutter aspace inyour home2) 15 mindancingaroundyour house   1) Do 20 minutes ofhouse cleaning andwork up a sweat  3) Play a board-game, game orcards, or onlinegame with afriend, familymember orcolleague. 2) Plank onelbows andtoes for twominutes (5sets)5) 3 setsof 12burpees 4) 3 setsof 12push ups5) 20sit ups3) Plan acrazy socksday withthreecolleagues.2) Create awork musicplaylist andshare it witha colleague. 4) 3 sets of12 left rightab crunchesfrom lying onback  5) Hop on leftfoot for 2minutes followedby hop on rightfoot for 2minutes4) Walk upand down aflight of stairs(at least 10steps) 5 times3) Go for a walkwith a friend,family member,or colleague inperson or overthe phone.5) Take allyour softplastics toColes/Wooliesfor recycling

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