Do 30donkey kicks(15 on eachside)Spend 10minutesreading20 standingor sittingobliquecrunchesDo 45secondsof wall-sitsDrink 8cups ofwatertoday100jumpingjacksDo 3minutes ofmeditation25 toetaps30 lunges(15 eachside)Declutter yourworkspace andput aside somehousehold itemsto donateGetoutsidefor 15minutesFree!5 jumpsquats10 singlelegdeadlifts (5each side)Balanceon onefoot for 60seconds20 V-ups20 skaterhops (10each side)30kneehighsSpend 10minutesreadingDo a 30secondbridge15squatsRecognize acolleague inthe#shoutoutchannelShare a funfact in the#did-you-knowchannel3 minutesofstretching20bicyclecrunchesDo 30donkey kicks(15 on eachside)Spend 10minutesreading20 standingor sittingobliquecrunchesDo 45secondsof wall-sitsDrink 8cups ofwatertoday100jumpingjacksDo 3minutes ofmeditation25 toetaps30 lunges(15 eachside)Declutter yourworkspace andput aside somehousehold itemsto donateGetoutsidefor 15minutesFree!5 jumpsquats10 singlelegdeadlifts (5each side)Balanceon onefoot for 60seconds20 V-ups20 skaterhops (10each side)30kneehighsSpend 10minutesreadingDo a 30secondbridge15squatsRecognize acolleague inthe#shoutoutchannelShare a funfact in the#did-you-knowchannel3 minutesofstretching20bicyclecrunches

TrustArc Wellness Bingo Thursday - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. 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.


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  1. Do 30 donkey kicks (15 on each side)
  2. Spend 10 minutes reading
  3. 20 standing or sitting oblique crunches
  4. Do 45 seconds of wall-sits
  5. Drink 8 cups of water today
  6. 100 jumping jacks
  7. Do 3 minutes of meditation
  8. 25 toe taps
  9. 30 lunges (15 each side)
  10. Declutter your workspace and put aside some household items to donate
  11. Get outside for 15 minutes
  12. Free!
  13. 5 jump squats
  14. 10 single leg deadlifts (5 each side)
  15. Balance on one foot for 60 seconds
  16. 20 V-ups
  17. 20 skater hops (10 each side)
  18. 30 knee highs
  19. Spend 10 minutes reading
  20. Do a 30 second bridge
  21. 15 squats
  22. Recognize a colleague in the #shoutout channel
  23. Share a fun fact in the #did-you-know channel
  24. 3 minutes of stretching
  25. 20 bicycle crunches