Week 12: Discipline

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 discipline. 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.

Watch the family.fit 7 steps

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1 warmup

Step 1: Warm-up

Start moving the whole body: 5 minutes

Do the following whole-body warm-ups

Day 1 — Corner warm-up

Everyone runs on the spot in a different corner of the room. One person runs to the diagonal corner and taps that person who runs to another corner. Continue for two minutes.

Watch this video.

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Day 2 — Run on the line

Line up next to each other.

Jump once at the starting point and jog to the midway point.

At the midway point, jog backwards to the starting point.

Jump once and jog to the finish line. Jump again and jog backwards to the midway point and then back to the finish line.

Jog back the starting point and repeat.

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Day 3 — Corner warm-up

Repeat Day 1 with high knees.

1 warmup

Step 2: Talk together

Rest and start a conversation: 5 minutes

Sit or stand together and start a short conversation. Here are some questions to get you started.

Day 1 — Discuss

Have you ever done well in sport, school, work or friendship? How did you feel when success was unexpected? How did you feel when you tried hard to do well?

Day 2 — Discuss

Choose one or two family goals for the year. For example: walk for three days a week, do a favor for a neighbor, learn a new recipe. How might you need to ‘strain toward’ them? Who will keep you focused?

Day 3 — Discuss

You’ll need to be disciplined to reach your family goal. What are some things you can do to make sure you’re not distracted? Are some sacrifices required?

1 warmup

Step 3: Move

Move and do down-ups: 5 minutes

Practice down-ups to develop leg and core strength.

Day 1 — Practice down-ups

With hands and feet on the ground, walk or jump feet backwards so your body is in a straight line. Walk or jump feet up close to your hands and then stand up and clap your hands over your head.

Try five down-ups and then rest. Repeat three times.

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Day 2 — Down-ups

Do five down-ups and tap to the next person. Continue until you have completed 50.

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Day 3 — Paired down-ups

One pair does five down-ups together then taps out to another pair. Repeat. Try to do as many down-ups in 90 seconds as you can.

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1 warmup

Step 4: Challenge

Move in a family challenge: 10 minutes

Challenging each other helps give you energy.

Day 1 — Family challenge

Write labels for the six movements below (one per card) and place in a circle. One person spins a bottle and does the movement it points to. Tap to the next family member.

Challenge: 120 movements as a family. Five lunges, Five down-ups, Five push-ups, 10 squats, 10 sit-ups, 10 high knees running.

Day 2 — Color relay

Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time, and bring it back to the starting point. Race against the clock.

Day 3 — Knee tag

Compete in pairs. Try to touch your opponent’s knees as many times as you can in 60 seconds while you protect your own with your hands and body position. Change partners.

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1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question – “Does my life reflect discipline?” Read 2 Timothy 2:5 and Philippians 3:13-17

The following verses come from two letters in the Bible written by the Apostle Paul.

Paul wrote these words to a young friend called Timothy to encourage him to stay focused on Jesus:

Anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules.”

2 Timothy 2:5 NIV

And he wrote these words to the church in Philippi:

But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus... Join together in following my example, brothers and sisters, and just as you have us as a model, keep your eyes on those who live as we do.

Philippians 3:13-17 NIV (Abridged)

Day 1 — Read and talk

In Paul’s time, athletics was popular. To win, you had to be disciplined by training hard and keeping the rules. What rules in your family and neighborhood are not written down? What happens if they’re broken? Why do we have rules?

Day 2 — Reread and act it out

We all make mistakes. Paul had to 'forget what is behind.’ What mistake of yours is hard to 'forget’? Those mistakes can stop us from being focussed. What restoration is needed to help you move on?

Day 3 — Reread and talk

Paul says the best prize is to know Jesus well. This requires discipline. Why do you think this was Paul’s top goal? What’s your top goal in life? Will it help you and others?

1 warmup

Step 6: Pray

Pray and cool down: 5 minutes

Take time to look outwards and pray for others.

Day 1 — Pray and stretch

Sit quietly. Think about times you’ve deliberately broken rules – even if no one has noticed. Tell God about them. If you’re sorry, ask Him to forgive you and help you to change. He will!

Day 2 — Sorry note

Each person takes a piece of paper. Write or draw about a mistake you made that hurt someone. Have courage to say sorry. Then tear the paper into pieces and say “it’s over”. ‘Press on’ and find a way to be a positive example to them and others.

Day 3 — Pray to grow

Share an idea from this week’s Bible reading that impacted you, and say how it will help you if you implement it. This could be your goal for the week. Now it’s time for self-discipline!

1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges. Have fun!

Day 1 — Spider web

Make a spider web obstacle with string or ribbon. Design it so there are spaces to get through the spider’s web. Now as a family, help each other get through the spider web without touching the string.

Day 2 — Red light green light

Everyone stands at one end of the room. The ‘caller’ stands at the side. When the caller says “green light” everyone moves towards the finish line. When they say “red light” everyone must stop. If someone is moving, they go back to the starting line.

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Day 3 — Follow my clap

Someone creates a clapping pattern. Everyone listens carefully and follows the pattern. Take turns to lead.

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Please send your feedback

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

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Thank you.

The family.fit team