Spend 15minutesoutsidePick a recipefrom that wasshared thisweek to trynext week30crunchesReflect on theweek andwrite downwhat you'remost proud of.45secondsof wall-sits20squats30 lateral leglifts(standing orlying down)Recognize acolleague inthe#shoutoutschannelDo 10minutes ofmeditationDo 20minutesof cardioDo 15tricepdips15plankjacksMake a plan todo somethingnice for yourselfthis weekend10squatjumpsDo 40mountainclimbers (20each side)Do 45secondsof planksDrink 8cups ofwatertoday30lunges40 armcircles60secondsof jumpingjacks10glutebridgesDo 5minutes ofstretching1 minutejump rope(or pretendjump rope)10deadbugsSpend 15minutesoutsidePick a recipefrom that wasshared thisweek to trynext week30crunchesReflect on theweek andwrite downwhat you'remost proud of.45secondsof wall-sits20squats30 lateral leglifts(standing orlying down)Recognize acolleague inthe#shoutoutschannelDo 10minutes ofmeditationDo 20minutesof cardioDo 15tricepdips15plankjacksMake a plan todo somethingnice for yourselfthis weekend10squatjumpsDo 40mountainclimbers (20each side)Do 45secondsof planksDrink 8cups ofwatertoday30lunges40 armcircles60secondsof jumpingjacks10glutebridgesDo 5minutes ofstretching1 minutejump rope(or pretendjump rope)10deadbugs

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