Do 20minutesof cardioDo 10minutes ofmeditation30 lateral leglifts(standing orlying down)Reflect on theweek andwrite downwhat you'remost proud of.20squatsRecognize acolleague inthe#shoutoutschannelDrink 8cups ofwatertoday60secondsof jumpingjacksMake a plan todo somethingnice for yourselfthis weekend10glutebridges10squatjumps30lunges30crunches15plankjacks40 armcirclesDo 15tricepdipsPick a recipefrom that wasshared thisweek to trynext weekSpend 15minutesoutside10deadbugs1 minutejump rope(or pretendjump rope)Do 40mountainclimbers (20each side)45secondsof wall-sitsDo 45secondsof planksDo 5minutes ofstretchingDo 20minutesof cardioDo 10minutes ofmeditation30 lateral leglifts(standing orlying down)Reflect on theweek andwrite downwhat you'remost proud of.20squatsRecognize acolleague inthe#shoutoutschannelDrink 8cups ofwatertoday60secondsof jumpingjacksMake a plan todo somethingnice for yourselfthis weekend10glutebridges10squatjumps30lunges30crunches15plankjacks40 armcirclesDo 15tricepdipsPick a recipefrom that wasshared thisweek to trynext weekSpend 15minutesoutside10deadbugs1 minutejump rope(or pretendjump rope)Do 40mountainclimbers (20each side)45secondsof wall-sitsDo 45secondsof planksDo 5minutes ofstretching

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