60secondsof jumpingjacks40 armcircles10squatjumpsDo 45secondsof planks30lunges15plankjacks10deadbugsDo 20minutesof cardio45secondsof wall-sitsRecognize acolleague inthe#shoutoutschannelDo 15tricepdips30 lateral leglifts(standing orlying down)10glutebridgesDo 10minutes ofmeditationSpend 15minutesoutsideDo 40mountainclimbers (20each side)Reflect on theweek andwrite downwhat you'remost proud of.Do 5minutes ofstretching1 minutejump rope(or pretendjump rope)Pick a recipefrom that wasshared thisweek to trynext weekDrink 8cups ofwatertoday30crunchesMake a plan todo somethingnice for yourselfthis weekend20squats60secondsof jumpingjacks40 armcircles10squatjumpsDo 45secondsof planks30lunges15plankjacks10deadbugsDo 20minutesof cardio45secondsof wall-sitsRecognize acolleague inthe#shoutoutschannelDo 15tricepdips30 lateral leglifts(standing orlying down)10glutebridgesDo 10minutes ofmeditationSpend 15minutesoutsideDo 40mountainclimbers (20each side)Reflect on theweek andwrite downwhat you'remost proud of.Do 5minutes ofstretching1 minutejump rope(or pretendjump rope)Pick a recipefrom that wasshared thisweek to trynext weekDrink 8cups ofwatertoday30crunchesMake a plan todo somethingnice for yourselfthis weekend20squats

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