20 V-upsSpend 10minutesreadingPost ajoke in the#dad-jokesDo 30donkey kicks(15 on eachside)4 minutesofstretchingRun inplace for1 minuteBONUSFREESPACE1 minutedancebreak2minutesof yoga5squats20backbridges10bicyclecrunchesSeatedspinal twists(45 secondseach side)Getoutsidefor 15minutes30kneehighsMeditatefor 3minutesMake a planto do anoutdooractivity thisweekendWrite down atleast on thingthat you arelooking forwardto next week10reverselungeswith twistsRead theBenefits ofMindfulnessarticle Danielleposted20 catcowsDrink 8cups ofwatertoday10 V-ups20 armcircles20 V-upsSpend 10minutesreadingPost ajoke in the#dad-jokesDo 30donkey kicks(15 on eachside)4 minutesofstretchingRun inplace for1 minuteBONUSFREESPACE1 minutedancebreak2minutesof yoga5squats20backbridges10bicyclecrunchesSeatedspinal twists(45 secondseach side)Getoutsidefor 15minutes30kneehighsMeditatefor 3minutesMake a planto do anoutdooractivity thisweekendWrite down atleast on thingthat you arelooking forwardto next week10reverselungeswith twistsRead theBenefits ofMindfulnessarticle Danielleposted20 catcowsDrink 8cups ofwatertoday10 V-ups20 armcircles

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