Do 10minutes ofmeditation30crunchesDo 20minutesof cardioDrink 8cups ofwatertoday20squatsDo 45secondsof planks30 lateral leglifts(standing orlying down)40 armcirclesMake a plan todo somethingnice for yourselfthis weekendDo 40mountainclimbers (20each side)15plankjacks60secondsof jumpingjacks10glutebridges1 minutejump rope(or pretendjump rope)Spend 15minutesoutsideDo 15tricepdips30lunges10squatjumpsDo 5minutes ofstretchingRecognize acolleague inthe#shoutoutschannel45secondsof wall-sits10deadbugsReflect on theweek andwrite downwhat you'remost proud of.Pick a recipefrom that wasshared thisweek to trynext weekDo 10minutes ofmeditation30crunchesDo 20minutesof cardioDrink 8cups ofwatertoday20squatsDo 45secondsof planks30 lateral leglifts(standing orlying down)40 armcirclesMake a plan todo somethingnice for yourselfthis weekendDo 40mountainclimbers (20each side)15plankjacks60secondsof jumpingjacks10glutebridges1 minutejump rope(or pretendjump rope)Spend 15minutesoutsideDo 15tricepdips30lunges10squatjumpsDo 5minutes ofstretchingRecognize acolleague inthe#shoutoutschannel45secondsof wall-sits10deadbugsReflect on theweek andwrite downwhat you'remost proud of.Pick a recipefrom that wasshared thisweek to trynext week

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