15plankjacks60secondsof jumpingjacksReflect on theweek andwrite downwhat you'remost proud of.Do 15tricepdips45secondsof wall-sits40 armcirclesDrink 8cups ofwatertodayPick a recipefrom that wasshared thisweek to trynext weekRecognize acolleague inthe#shoutoutschannel10squatjumps30 lateral leglifts(standing orlying down)10glutebridges1 minutejump rope(or pretendjump rope)20squatsDo 5minutes ofstretchingDo 10minutes ofmeditation10deadbugs30lungesSpend 15minutesoutsideDo 40mountainclimbers (20each side)Do 20minutesof cardioDo 45secondsof planks30crunchesMake a plan todo somethingnice for yourselfthis weekend15plankjacks60secondsof jumpingjacksReflect on theweek andwrite downwhat you'remost proud of.Do 15tricepdips45secondsof wall-sits40 armcirclesDrink 8cups ofwatertodayPick a recipefrom that wasshared thisweek to trynext weekRecognize acolleague inthe#shoutoutschannel10squatjumps30 lateral leglifts(standing orlying down)10glutebridges1 minutejump rope(or pretendjump rope)20squatsDo 5minutes ofstretchingDo 10minutes ofmeditation10deadbugs30lungesSpend 15minutesoutsideDo 40mountainclimbers (20each side)Do 20minutesof cardioDo 45secondsof planks30crunchesMake a plan todo somethingnice for yourselfthis weekend

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