30lunges20squats10glutebridgesReflect on theweek andwrite downwhat you'remost proud of.60secondsof jumpingjacksDo 10minutes ofmeditation10squatjumps1 minutejump rope(or pretendjump rope)Make a plan todo somethingnice for yourselfthis weekendDo 45secondsof planksDo 40mountainclimbers (20each side)30 lateral leglifts(standing orlying down)40 armcirclesPick a recipefrom that wasshared thisweek to trynext weekDo 20minutesof cardioRecognize acolleague inthe#shoutoutschannel10deadbugs15plankjacksDo 5minutes ofstretching30crunchesDo 15tricepdipsSpend 15minutesoutsideDrink 8cups ofwatertoday45secondsof wall-sits30lunges20squats10glutebridgesReflect on theweek andwrite downwhat you'remost proud of.60secondsof jumpingjacksDo 10minutes ofmeditation10squatjumps1 minutejump rope(or pretendjump rope)Make a plan todo somethingnice for yourselfthis weekendDo 45secondsof planksDo 40mountainclimbers (20each side)30 lateral leglifts(standing orlying down)40 armcirclesPick a recipefrom that wasshared thisweek to trynext weekDo 20minutesof cardioRecognize acolleague inthe#shoutoutschannel10deadbugs15plankjacksDo 5minutes ofstretching30crunchesDo 15tricepdipsSpend 15minutesoutsideDrink 8cups ofwatertoday45secondsof wall-sits

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