10deadbugs10squatjumps40 armcircles20squatsPick a recipefrom that wasshared thisweek to trynext weekRecognize acolleague inthe#shoutoutschannelDo 45secondsof planksDo 40mountainclimbers (20each side)Do 5minutes ofstretching45secondsof wall-sits30lungesDrink 8cups ofwatertoday30 lateral leglifts(standing orlying down)60secondsof jumpingjacks15plankjacks1 minutejump rope(or pretendjump rope)30crunchesDo 20minutesof cardioSpend 15minutesoutside10glutebridgesDo 15tricepdipsReflect on theweek andwrite downwhat you'remost proud of.Make a plan todo somethingnice for yourselfthis weekendDo 10minutes ofmeditation10deadbugs10squatjumps40 armcircles20squatsPick a recipefrom that wasshared thisweek to trynext weekRecognize acolleague inthe#shoutoutschannelDo 45secondsof planksDo 40mountainclimbers (20each side)Do 5minutes ofstretching45secondsof wall-sits30lungesDrink 8cups ofwatertoday30 lateral leglifts(standing orlying down)60secondsof jumpingjacks15plankjacks1 minutejump rope(or pretendjump rope)30crunchesDo 20minutesof cardioSpend 15minutesoutside10glutebridgesDo 15tricepdipsReflect on theweek andwrite downwhat you'remost proud of.Make a plan todo somethingnice for yourselfthis weekendDo 10minutes ofmeditation

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