Make a plan todo somethingnice for yourselfthis weekendDo 40mountainclimbers (20each side)45secondsof wall-sitsReflect on theweek andwrite downwhat you'remost proud of.Do 5minutes ofstretching60secondsof jumpingjacks30lunges30 lateral leglifts(standing orlying down)10deadbugsDo 15tricepdipsDrink 8cups ofwatertoday10glutebridgesDo 20minutesof cardio15plankjacks1 minutejump rope(or pretendjump rope)20squats30crunches40 armcirclesSpend 15minutesoutsideRecognize acolleague inthe#shoutoutschannelPick a recipefrom that wasshared thisweek to trynext week10squatjumpsDo 45secondsof planksDo 10minutes ofmeditationMake a plan todo somethingnice for yourselfthis weekendDo 40mountainclimbers (20each side)45secondsof wall-sitsReflect on theweek andwrite downwhat you'remost proud of.Do 5minutes ofstretching60secondsof jumpingjacks30lunges30 lateral leglifts(standing orlying down)10deadbugsDo 15tricepdipsDrink 8cups ofwatertoday10glutebridgesDo 20minutesof cardio15plankjacks1 minutejump rope(or pretendjump rope)20squats30crunches40 armcirclesSpend 15minutesoutsideRecognize acolleague inthe#shoutoutschannelPick a recipefrom that wasshared thisweek to trynext week10squatjumpsDo 45secondsof planksDo 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
I
3
B
4
O
5
G
6
O
7
G
8
O
9
N
10
N
11
I
12
I
13
G
14
G
15
I
16
I
17
G
18
B
19
N
20
B
21
O
22
N
23
O
24
B
  1. B-Make a plan to do something nice for yourself this weekend
  2. I-Do 40 mountain climbers (20 each side)
  3. B-45 seconds of wall-sits
  4. O-Reflect on the week and write down what you're most proud of.
  5. G-Do 5 minutes of stretching
  6. O-60 seconds of jumping jacks
  7. G-30 lunges
  8. O-30 lateral leg lifts (standing or lying down)
  9. N-10 dead bugs
  10. N-Do 15 tricep dips
  11. I-Drink 8 cups of water today
  12. I-10 glute bridges
  13. G-Do 20 minutes of cardio
  14. G-15 plank jacks
  15. I-1 minute jump rope (or pretend jump rope)
  16. I-20 squats
  17. G-30 crunches
  18. B-40 arm circles
  19. N-Spend 15 minutes outside
  20. B-Recognize a colleague in the #shoutouts channel
  21. O-Pick a recipe from that was shared this week to try next week
  22. N-10 squat jumps
  23. O-Do 45 seconds of planks
  24. B-Do 10 minutes of meditation