Weight orresistanceband workoutCore circuitX320 sec plank, 15flutter kicks, 10sec side planks(both sides)10 minmobility/yoga/stretchDeep core: x3:10 dead bug,10Toe taps, 10Bird dogs20 minwalk15 minwalkEat a veggiewith 3meals/snacks2 minutesmeditationor breathworkEat20g offiberEat a highproteinmeal (30+gof protein)Share one thingthat’s going wellthis week andone thing thatcould improveBrushand flossteethWaterWednesdaydrink 2L ofwaterShare ahobbyyou haveEat greenvegetableswith 2meals/snacks20squatsShare arecipe youwould liketo make10+minwalk andpicture of ablack carFree!1400-1600caloriedayRep 3x10 arm circles(bothdirections), 10push ups, 20sec plankRep x3 10squats, 10 sideleg lifts(bothlegs)10 highkneesPlan a mealthat utilizes a“healthy swap”(Greek yogurtfor sour creametc)Eat 2fruits ina day30 minwalkWeight orresistanceband workoutCore circuitX320 sec plank, 15flutter kicks, 10sec side planks(both sides)10 minmobility/yoga/stretchDeep core: x3:10 dead bug,10Toe taps, 10Bird dogs20 minwalk15 minwalkEat a veggiewith 3meals/snacks2 minutesmeditationor breathworkEat20g offiberEat a highproteinmeal (30+gof protein)Share one thingthat’s going wellthis week andone thing thatcould improveBrushand flossteethWaterWednesdaydrink 2L ofwaterShare ahobbyyou haveEat greenvegetableswith 2meals/snacks20squatsShare arecipe youwould liketo make10+minwalk andpicture of ablack carFree!1400-1600caloriedayRep 3x10 arm circles(bothdirections), 10push ups, 20sec plankRep x3 10squats, 10 sideleg lifts(bothlegs)10 highkneesPlan a mealthat utilizes a“healthy swap”(Greek yogurtfor sour creametc)Eat 2fruits ina day30 minwalk

Week 4 bingo - 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. Weight or resistance band work out
  2. Core circuit X3 20 sec plank, 15 flutter kicks, 10 sec side planks (both sides)
  3. 10 min mobility/yoga/stretch
  4. Deep core: x3: 10 dead bug, 10 Toe taps, 10 Bird dogs
  5. 20 min walk
  6. 15 min walk
  7. Eat a veggie with 3 meals/snacks
  8. 2 minutes meditation or breath work
  9. Eat 20g of fiber
  10. Eat a high protein meal (30+g of protein)
  11. Share one thing that’s going well this week and one thing that could improve
  12. Brush and floss teeth
  13. Water Wednesday drink 2L of water
  14. Share a hobby you have
  15. Eat green vegetables with 2 meals/snacks
  16. 20 squats
  17. Share a recipe you would like to make
  18. 10+min walk and picture of a black car
  19. Free!
  20. 1400-1600 calorie day
  21. Rep 3x 10 arm circles (both directions), 10 push ups, 20 sec plank
  22. Rep x3 10 squats, 10 side leg lifts(both legs)10 high knees
  23. Plan a meal that utilizes a “healthy swap” (Greek yogurt for sour cream etc)
  24. Eat 2 fruits in a day
  25. 30 min walk