Seatedspinal twists(45 secondseach side)5squats20backbridges20 V-upsBONUSFREESPACEMeditatefor 3minutes20 armcirclesDrink 8cups ofwatertoday20 catcowsMake a planto do anoutdooractivity thisweekendRead theBenefits ofMindfulnessarticle Danielleposted30kneehighsGetoutsidefor 15minutes4 minutesofstretchingWrite down atleast on thingthat you arelooking forwardto next weekRun inplace for1 minuteDo 30donkey kicks(15 on eachside)10bicyclecrunchesPost ajoke in the#dad-jokes2minutesof yoga10reverselungeswith twists10 V-ups1 minutedancebreakSpend 10minutesreadingSeatedspinal twists(45 secondseach side)5squats20backbridges20 V-upsBONUSFREESPACEMeditatefor 3minutes20 armcirclesDrink 8cups ofwatertoday20 catcowsMake a planto do anoutdooractivity thisweekendRead theBenefits ofMindfulnessarticle Danielleposted30kneehighsGetoutsidefor 15minutes4 minutesofstretchingWrite down atleast on thingthat you arelooking forwardto next weekRun inplace for1 minuteDo 30donkey kicks(15 on eachside)10bicyclecrunchesPost ajoke in the#dad-jokes2minutesof yoga10reverselungeswith twists10 V-ups1 minutedancebreakSpend 10minutesreading

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