Pick a recipefrom that wasshared thisweek to trynext week20squats1 minutejump rope(or pretendjump rope)Do 45secondsof planksDo 20minutesof cardio15plankjacksDo 15tricepdips30lungesDo 5minutes ofstretching40 armcircles30 lateral leglifts(standing orlying down)10squatjumpsDrink 8cups ofwatertodayMake a plan todo somethingnice for yourselfthis weekendReflect on theweek andwrite downwhat you'remost proud of.45secondsof wall-sitsDo 10minutes ofmeditationRecognize acolleague inthe#shoutoutschannelDo 40mountainclimbers (20each side)10deadbugsSpend 15minutesoutside60secondsof jumpingjacks10glutebridges30crunchesPick a recipefrom that wasshared thisweek to trynext week20squats1 minutejump rope(or pretendjump rope)Do 45secondsof planksDo 20minutesof cardio15plankjacksDo 15tricepdips30lungesDo 5minutes ofstretching40 armcircles30 lateral leglifts(standing orlying down)10squatjumpsDrink 8cups ofwatertodayMake a plan todo somethingnice for yourselfthis weekendReflect on theweek andwrite downwhat you'remost proud of.45secondsof wall-sitsDo 10minutes ofmeditationRecognize acolleague inthe#shoutoutschannelDo 40mountainclimbers (20each side)10deadbugsSpend 15minutesoutside60secondsof jumpingjacks10glutebridges30crunches

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