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简体中文 Growing Together
Week 12: Do I put others first?
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Luke 14:7-11 | Humility is putting others first | Humility has benefits | Being humble every day |
Warm-up | Team warm-up | Corners warm-up | Run and squat tag |
Move | Squats | Squats | Partner Squats |
Challenge | 20, 15, 10 and 5 | Plank and squat challenge | Tabata |
Explore | Read the story and make a chair of honor | Act out story and discuss | Chair game and reread story |
Play | Balance and walk | Flip-flop relay | Coffee or coke |
Watch the family.fit five steps
Getting started
Help your family to be active this week with three fun sessions:
- Involve everyone – anyone can lead!
- Adapt for your family
- Encourage each other
- Challenge yourselves
- Don’t exercise if it causes pain
Share family.fit with others:
- Post a photo or video on social media and tag with #familyfit or @familyfitnessfaithfun
- Do family.fit with another family
Day 1: Warm-up
Team warm-up
Make a shape (square or hexagon) or a special word using the bodies of everyone in the family. Then do these warm-ups:
- 20 mountain-climbers
- 20 high knees running
- 20 heel kicks
- 20 jumping jacks
Do three rounds. Then make the shape or word again.
Rest and talk together.
In what situations are you told where you have to sit?
Go deeper: When you have a choice about where to sit, how do you decide?
Day 1: Move
Squats
Stand in front of a low chair. Bend your knees so you sit lightly on the chair. Stand up again.
Do 15 repetitions. Repeat.
Complete five rounds.
Go harder: Increase the number of repetitions to 20 and remove the chair.
Day 1: Challenge
20, 15, 10 and 5
Start with ‘high fives’ then do:
- 20 jumping jacks
- 15 squats
- 10 mountain-climbers
- 5 speed skaters
End with ‘high fives’.
Do three rounds. Try to get faster each round.
Go harder: Increase number of rounds.
Day 1: Explore
Humility is putting others first
Read Luke 14:7-11 from the Bible.
Jesus has been invited to the home of an important person. He notices that people choose their seats on the basis of social ranking, status, and honor. In today’s story Jesus teaches about humility.
Discuss:
Which seat would you want on a bus? In the car? In a classroom? Why?
How would you define humility from Jesus’ story?
Create a ‘chair of honor’ and take turns to sit in it while another family member prays for you.
Day 1: Play
Balance and walk
Take turns to balance a book on your head and walk to the other side of the room and back without dropping or touching it. Try it backwards. Then try a book with a plastic cup on top. Can you add water to the cup? Have fun!
Go harder: Divide into two teams and make it a relay.
Health Tip
Eat well.
Day 2: Warm-up
Corners warm-up
Label the corners of the room with the numbers 1-4. Start at different corners and do different warm-ups. Move around the room to the next number. Do two rounds.
- 10 running on spot
- 10 speed skaters
- 10 mountain-climbers
- 10 squats
Rest and talk together.
Tell of a time when you let someone else go ahead of you.
Go deeper: Why did you let them go first?
Day 2: Move
Squats
Do 15 squats and tap out to the next person. Continue until you have completed 150 as a family.
Go easier: Do 10 squats before tapping out.
Go harder: Set a higher family total.
Day 2: Challenge
Plank and squat challenge
Work with a partner.
While one person is in a plank position the other does squats. Change places after 10 squats.
Do five rounds.
Go harder: Increase the number of rounds.
Day 2: Explore
Humility has benefits
Read Luke 14:7-11.
Prepare a table so that one chair is far superior to the others. As you sit down, see who sits where.
Now act out the main part of the story where someone is asked to leave the superior seat so that another person can take their place.
Ask those who had to move seats how this felt. Why did they feel this way?
Together make a list of the benefits of being humble. Pray and ask for God’s help.
Day 2: Play
Flip-flop relay
Work in pairs. One will be the walker, the other will move the flip-flops. The walker walks slowly across the room while the other person moves the two flip-flops so that the walker always steps on a flip-flop. Swap roles.
Do three rounds. In the last round the walker can close their eyes. What happens?
Health Tip
Eat well.
Start the day with a healthy breakfast.
Day 3: Warm-up
Run and squat tag
Play ‘tag’ where one person chases the others to tag them. Whoever is tagged does five squats and then becomes the chaser. Continue for three minutes.
Rest and talk together.
Do you have a certain seat at the table in your family? Do you always sit there?
Go deeper: How do you make a guest feel welcome? Where would they sit for a meal?
Day 3: Move
Partner squats
Stand facing a partner. Hold each other’s wrists and squat at the same time.
Do three rounds of 15 squats.
Go harder: Go harder: Increase the number of rounds.
Day 3: Challenge
Tabata
Listen to the Tabata music.
Do each movement for 20 seconds, followed by 10 seconds of rest:
- Squats
- Mountain-climbers
- Push-ups
- Sit-ups
Repeat this sequence. Do eight rounds.
Go harder: Increase the number of repetitions in 20 seconds.
Day 3: Explore
Being humble every day
Read Luke 14:7-11.
Put out enough chairs in a row for your family to sit on. Take turns to call out topics and sit in the correct order (for example, tallest to shortest; birth month; age).
Choose one family member to reread the story. Think of Jesus’ words “Friend move up to a better place”. What could this mean for us today? At school? On the bus? At work? At meals?
Write down names of people you know who need prayer. Stick these names to chairs in your house. Pray for them each time you sit in that chair.
Day 3: Play
Coffee or coke
Draw a cup of coffee on one side of a piece of paper and a bottle of coke on the other.
Stand opposite a partner holding your paper. Without looking at it, flip it in your hands a few times and then show one side (coffee or coke). Did you choose the same as your partner?
Repeat five times. See how many times you both choose the same side.
Health Tip
Eat well.
Chew slowly to enjoy the flavors and allow time for your food to digest.
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