Make a plan todo somethingnice for yourselfthis weekendDo 15tricepdips10squatjumpsDrink 8cups ofwatertodayDo 45secondsof planks15plankjacksDo 40mountainclimbers (20each side)30crunchesReflect on theweek andwrite downwhat you'remost proud of.Pick a recipefrom that wasshared thisweek to trynext weekDo 20minutesof cardioSpend 15minutesoutsideDo 5minutes ofstretching40 armcircles1 minutejump rope(or pretendjump rope)30 lateral leglifts(standing orlying down)10glutebridgesRecognize acolleague inthe#shoutoutschannel30lunges60secondsof jumpingjacks10deadbugs20squats45secondsof wall-sitsDo 10minutes ofmeditationMake a plan todo somethingnice for yourselfthis weekendDo 15tricepdips10squatjumpsDrink 8cups ofwatertodayDo 45secondsof planks15plankjacksDo 40mountainclimbers (20each side)30crunchesReflect on theweek andwrite downwhat you'remost proud of.Pick a recipefrom that wasshared thisweek to trynext weekDo 20minutesof cardioSpend 15minutesoutsideDo 5minutes ofstretching40 armcircles1 minutejump rope(or pretendjump rope)30 lateral leglifts(standing orlying down)10glutebridgesRecognize acolleague inthe#shoutoutschannel30lunges60secondsof jumpingjacks10deadbugs20squats45secondsof wall-sitsDo 10minutes ofmeditation

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