10bicyclecrunches20backbridges10 V-upsRead theBenefits ofMindfulnessarticle DaniellepostedGetoutsidefor 15minutes2minutesof yogaMake a planto do anoutdooractivity thisweekendDrink 8cups ofwatertoday4 minutesofstretchingWrite down atleast on thingthat you arelooking forwardto next week5squatsSpend 10minutesreadingSeatedspinal twists(45 secondseach side)20 armcirclesDo 30donkey kicks(15 on eachside)Meditatefor 3minutes1 minutedancebreakRun inplace for1 minutePost ajoke in the#dad-jokes30kneehighsBONUSFREESPACE20 catcows10reverselungeswith twists20 V-ups10bicyclecrunches20backbridges10 V-upsRead theBenefits ofMindfulnessarticle DaniellepostedGetoutsidefor 15minutes2minutesof yogaMake a planto do anoutdooractivity thisweekendDrink 8cups ofwatertoday4 minutesofstretchingWrite down atleast on thingthat you arelooking forwardto next week5squatsSpend 10minutesreadingSeatedspinal twists(45 secondseach side)20 armcirclesDo 30donkey kicks(15 on eachside)Meditatefor 3minutes1 minutedancebreakRun inplace for1 minutePost ajoke in the#dad-jokes30kneehighsBONUSFREESPACE20 catcows10reverselungeswith twists20 V-ups

TrustArc Wellness Bingo Friday - 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. 10 bicycle crunches
  2. 20 back bridges
  3. 10 V-ups
  4. Read the Benefits of Mindfulness article Danielle posted
  5. Get outside for 15 minutes
  6. 2 minutes of yoga
  7. Make a plan to do an outdoor activity this weekend
  8. Drink 8 cups of water today
  9. 4 minutes of stretching
  10. Write down at least on thing that you are looking forward to next week
  11. 5 squats
  12. Spend 10 minutes reading
  13. Seated spinal twists (45 seconds each side)
  14. 20 arm circles
  15. Do 30 donkey kicks (15 on each side)
  16. Meditate for 3 minutes
  17. 1 minute dance break
  18. Run in place for 1 minute
  19. Post a joke in the #dad-jokes
  20. 30 knee highs
  21. BONUS FREE SPACE
  22. 20 cat cows
  23. 10 reverse lunges with twists
  24. 20 V-ups