Week 1: Serving Others

How this works

As a family, do some physical exercise three days a week (though even once is helpful!). If you can do it more often, then do other types of exercise too – walking, jogging, riding, skating, or swimming.

Each week of family.fit has a theme. The focus this week is serving others. Each step below helps you explore the theme together.

Each session is an adventure made up of seven steps.

There are three options for each step, giving three days of exercise programming.

Remember anyone in the household can take the phone and lead a different step in the adventure.

Have fun together!


If you translate this into your language, please email it to [email protected] so it can be shared with others.

1 warmup

Step 1: Warm-up

Start moving the whole body: 5 minutes

Do the following whole-body warm-ups

Day 1 — Warm-up to music

Put on your own up-tempo music and do the following (then repeat):

  • 20 jumping jacks
  • 20 ski jumps
  • 10 push-ups against a fence or wall
  • 10 high jumps

Watch this video.

Play Video

Day 2 — Follow the leader

Go for a short jog around the house or yard while everyone follows a chosen leader. Try to go to every room or space.

The leader can change movements, for example, side steps or high knees. Swap leaders.

Day 3 — Warm-up to music

Put on your own up-tempo music and do the following (then repeat):

  • Running on the spot
  • Ski jumps
  • Sit-ups
  • High knees running
1 warmup

Step 2: Talk together

Rest and start a conversation: 5 minutes

Sit down together and start a conversation. Here are some questions to get you started.

Day 1 — Discuss

What does it mean to ‘serve’ someone?

What are some examples of how you have served someone in your family this week?

Has someone in your family served you this week?

Day 2 — Discuss

What are some examples of how you have served someone at school, at your work, or in your community this week?

Talk about how someone outside your home has served you?

Day 3 — Discuss

Describe some of your feelings when you were able to serve someone.

When someone served you?

Which made you feel better?

1 warmup

Step 3: Move

Move and do squats: 5 minutes

Learn and practice squats to help your leg and core muscles.

Day 1 — Practice the squat

Watch this video

Play Video

Practice this movement in pairs. Start slowly and carefully.

Day 2 — Bend low and collect objects

Do the following race: Scatter 15 random objects on the floor. Take turns to run and bend low to collect all the objects. Place them in a bucket in the middle of the room. Who can collect them all in less than 30 seconds? See if you can get a personal best.

Day 3 — Try other types of squats

Watch this video

Play Video

Practice them together.

  • Do jumping squats
  • Do back-to-back squats
1 warmup

Step 4: Challenge

Move in a family challenge: 10 minutes

Challenging each other helps give you energy.

Day 1 — Family challenge

Watch this video

Play Video

Stand in a circle facing each other. Do 50 squats as a family. One person starts to do squat repetitions. Tap out to the next person when you need a break.

After 50 squats, run as a family to a marker and back. Run to pace of slowest runner. Then start squats again. Do three rounds of 50.

Day 2 — Tabata

Play the Tabata music.

Everyone runs on the spot for 20 seconds then rests for 10 seconds. Everyone squats for 20 seconds then rests for 10 seconds. Repeat four times.

Day 3 — Family challenge

Repeat the squat activity from Day 1.

1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question - “How can I serve others?”

Day 1 — Read and discuss together

Read today’s story together.

Washing the feet of a visitor was a custom during the time of Jesus. Why did it happen? What did it reveal about the owner of the home?

Describe your feelings if you were there and someone washed your feet?

Day 2 — Reread and discuss together

Choose roles and act out the story. Jesus said, “I’ve laid down a pattern for you. What I’ve done, you do”. What did this mean for His disciples?

Memorize these words and encourage each other to remember and live them.

Day 3 — Reread the Bible verse

Washing someone’s feet was a normal thing when this story took place. Talk about some of the ways that you can ‘wash the feet of others’ today and in the days ahead.

Describe your feelings as you washed others and had your feet washed?

What can you do together as a family to serve others?

1 warmup

Step 6: Pray

Pray and cool down: 5 minutes

Take time to look outwards and pray for others.

Day 1 — Stretching prayers

Watch the video below on stretching and complete some of the body stretches.

Pray for each other as you stretch.

Play Video

Day 2 — Pray for friends or neighbors

Think of family friends or neighbors. Imagine what their needs might be.

Pray for them. Then call or send a message to encourage them.

Day 3 — Cooking and nutrition

Choose a fruit in season that your family enjoys (for example, an apple or banana). Eat it together after the workout.

Pray and give thanks for this fruit and the happiness it brings.

Make a poster of what you love about this fruit. Find out why this fruit is good for the body.

Look for recipes with this fruit and cook some meals or snacks. Enjoy eating them and share with your neighbors.

1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges (involving agility, speed and cardio) and quiet games.

Day 1 — Squat and run

One person is the runner and while another does squats. The runner moves objects from one bucket to another about five metres apart. The other person does squats until the runner is finished. Then the runner calls someone new, and the person squatting becomes the runner.

Watch this video.

Play Video

Day 2 — Play a quiet game

Play a board game familiar to the family. Have fun!

Day 3 — Ninja course

Set up a simple course to follow. Use the space you have inside or outside (for example, run to the tree/chair, leap over the path/rug, climb over playground equipment). Be creative!

Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.

Watch this video.

Play Video

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Please send your feedback

We hope you have enjoyed this first session of family.fit.

We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at [email protected].

The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.

Thank you.

The family.fit team