45secondsof wall-sits30crunchesDo 40mountainclimbers (20each side)1 minutejump rope(or pretendjump rope)10glutebridges60secondsof jumpingjacksDo 5minutes ofstretchingDo 45secondsof planksDrink 8cups ofwatertoday15plankjacks20squats10squatjumpsRecognize acolleague inthe#shoutoutschannelDo 10minutes ofmeditation30lungesDo 20minutesof cardioReflect on theweek andwrite downwhat you'remost proud of.Spend 15minutesoutsideMake a plan todo somethingnice for yourselfthis weekend10deadbugs40 armcirclesPick a recipefrom that wasshared thisweek to trynext week30 lateral leglifts(standing orlying down)Do 15tricepdips45secondsof wall-sits30crunchesDo 40mountainclimbers (20each side)1 minutejump rope(or pretendjump rope)10glutebridges60secondsof jumpingjacksDo 5minutes ofstretchingDo 45secondsof planksDrink 8cups ofwatertoday15plankjacks20squats10squatjumpsRecognize acolleague inthe#shoutoutschannelDo 10minutes ofmeditation30lungesDo 20minutesof cardioReflect on theweek andwrite downwhat you'remost proud of.Spend 15minutesoutsideMake a plan todo somethingnice for yourselfthis weekend10deadbugs40 armcirclesPick a recipefrom that wasshared thisweek to trynext week30 lateral leglifts(standing orlying down)Do 15tricepdips

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