1) Do 10 squatjumps, followedby 10 shoulderrolls forwardthen 10backwards   1) Do 20 minutes ofhouse cleaning andwork up a sweat  2) Create awork musicplaylist andshare it witha colleague. 1) Run onthe spotfor 5minutes2) Plank onelbows andtoes for twominutes (5sets)2) Walk upand down aflight of stairs(at least 10steps) 5 times2) 15 mindancingaroundyour house5) 40stepups2) Clean outor declutter aspace inyour home1) From standingposition, do 10 armcircles forwardsthen 10 backwards,followed by 5 floorpushups3) Play a board-game, game orcards, or onlinegame with afriend, familymember orcolleague. 5) Take allyour softplastics toColes/Wooliesfor recycling4) 3 sets of12 left rightab crunchesfrom lying onback  3) 5minutes ofskippingwith a rope5) 20sit ups5) 3 setsof 12burpees 4) Do 20 starjumpsfollowed by 5walkinglunges4) 10minutesmeditation3) Plan acrazy socksday withthreecolleagues.4) 3 setsof 12push ups5) Hop on leftfoot for 2minutes followedby hop on rightfoot for 2minutes1) Walk10,000steps4) 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.1) Do 10 squatjumps, followedby 10 shoulderrolls forwardthen 10backwards   1) Do 20 minutes ofhouse cleaning andwork up a sweat  2) Create awork musicplaylist andshare it witha colleague. 1) Run onthe spotfor 5minutes2) Plank onelbows andtoes for twominutes (5sets)2) Walk upand down aflight of stairs(at least 10steps) 5 times2) 15 mindancingaroundyour house5) 40stepups2) Clean outor declutter aspace inyour home1) From standingposition, do 10 armcircles forwardsthen 10 backwards,followed by 5 floorpushups3) Play a board-game, game orcards, or onlinegame with afriend, familymember orcolleague. 5) Take allyour softplastics toColes/Wooliesfor recycling4) 3 sets of12 left rightab crunchesfrom lying onback  3) 5minutes ofskippingwith a rope5) 20sit ups5) 3 setsof 12burpees 4) Do 20 starjumpsfollowed by 5walkinglunges4) 10minutesmeditation3) Plan acrazy socksday withthreecolleagues.4) 3 setsof 12push ups5) Hop on leftfoot for 2minutes followedby hop on rightfoot for 2minutes1) Walk10,000steps4) 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.

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