30crunchesDrink 8cups ofwatertodayPick a recipefrom that wasshared thisweek to trynext weekSpend 15minutesoutsideDo 40mountainclimbers (20each side)45secondsof wall-sits15plankjacks10glutebridgesDo 5minutes ofstretching1 minutejump rope(or pretendjump rope)Reflect on theweek andwrite downwhat you'remost proud of.40 armcircles10deadbugsRecognize acolleague inthe#shoutoutschannel60secondsof jumpingjacks10squatjumpsDo 20minutesof cardio30 lateral leglifts(standing orlying down)Do 10minutes ofmeditation20squatsDo 15tricepdipsMake a plan todo somethingnice for yourselfthis weekendDo 45secondsof planks30lunges30crunchesDrink 8cups ofwatertodayPick a recipefrom that wasshared thisweek to trynext weekSpend 15minutesoutsideDo 40mountainclimbers (20each side)45secondsof wall-sits15plankjacks10glutebridgesDo 5minutes ofstretching1 minutejump rope(or pretendjump rope)Reflect on theweek andwrite downwhat you'remost proud of.40 armcircles10deadbugsRecognize acolleague inthe#shoutoutschannel60secondsof jumpingjacks10squatjumpsDo 20minutesof cardio30 lateral leglifts(standing orlying down)Do 10minutes ofmeditation20squatsDo 15tricepdipsMake a plan todo somethingnice for yourselfthis weekendDo 45secondsof planks30lunges

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