Do 15tricepdips10glutebridgesDo 10minutes ofmeditationDo 5minutes ofstretchingDrink 8cups ofwatertodayRecognize acolleague inthe#shoutoutschannelDo 20minutesof cardioPick a recipefrom that wasshared thisweek to trynext week15plankjacks45secondsof wall-sitsMake a plan todo somethingnice for yourselfthis weekendDo 40mountainclimbers (20each side)Spend 15minutesoutsideDo 45secondsof planks1 minutejump rope(or pretendjump rope)60secondsof jumpingjacks30crunches30lunges40 armcircles10squatjumps30 lateral leglifts(standing orlying down)Reflect on theweek andwrite downwhat you'remost proud of.10deadbugs20squatsDo 15tricepdips10glutebridgesDo 10minutes ofmeditationDo 5minutes ofstretchingDrink 8cups ofwatertodayRecognize acolleague inthe#shoutoutschannelDo 20minutesof cardioPick a recipefrom that wasshared thisweek to trynext week15plankjacks45secondsof wall-sitsMake a plan todo somethingnice for yourselfthis weekendDo 40mountainclimbers (20each side)Spend 15minutesoutsideDo 45secondsof planks1 minutejump rope(or pretendjump rope)60secondsof jumpingjacks30crunches30lunges40 armcircles10squatjumps30 lateral leglifts(standing orlying down)Reflect on theweek andwrite downwhat you'remost proud of.10deadbugs20squats

TrustArc Wellness BINGO Friday - 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
B
4
G
5
I
6
B
7
G
8
O
9
G
10
B
11
B
12
I
13
N
14
O
15
I
16
O
17
G
18
G
19
B
20
N
21
O
22
O
23
N
24
I
  1. N-Do 15 tricep dips
  2. I-10 glute bridges
  3. B-Do 10 minutes of meditation
  4. G-Do 5 minutes of stretching
  5. I-Drink 8 cups of water today
  6. B-Recognize a colleague in the #shoutouts channel
  7. G-Do 20 minutes of cardio
  8. O-Pick a recipe from that was shared this week to try next week
  9. G-15 plank jacks
  10. B-45 seconds of wall-sits
  11. B-Make a plan to do something nice for yourself this weekend
  12. I-Do 40 mountain climbers (20 each side)
  13. N-Spend 15 minutes outside
  14. O-Do 45 seconds of planks
  15. I-1 minute jump rope (or pretend jump rope)
  16. O-60 seconds of jumping jacks
  17. G-30 crunches
  18. G-30 lunges
  19. B-40 arm circles
  20. N-10 squat jumps
  21. O-30 lateral leg lifts (standing or lying down)
  22. O-Reflect on the week and write down what you're most proud of.
  23. N-10 dead bugs
  24. I-20 squats