Week 2: Being Courageous
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 being courageous. 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!
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 some up-tempo music and do the following (five rounds):
- 20 running on the spot
- 5 squats
- 20 high knees running
- 5 to the floor - to the sky
Watch this video.
Day 2 — Warm-up to music
Do the same as Day 1.
Day 3 — Tidy up with a song
Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away - toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.
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 scares you?
How have you tried to be courageous when facing a fear?
Day 2 — Discuss
Tell of a time you helped someone else when they were afraid. Or when someone helped you.
What difference does it make to be courageous with someone else, rather than on your own?
Day 3 — Discuss
What do you need courage for today or this week?
Can you think of ways to face it together as a family and find the courage you need?
Step 3: Move
Move and do sit-ups: 5 minutes
Learn and practice sit-ups to help your core muscles.
Day 1 — Practice the sit-up
Watch this video
Practice this movement in pairs. Start slowly and carefully.
Day 2 — Sit-ups and squats
Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.
Day 3 — Try other types of sit-ups
Watch this video for easier scaled sit-ups.
Practice them together.
- Do the crunch
- Do sit-ups with hands
Step 4: Challenge
Move in a family challenge: 10 minutes
Challenging each other helps give you energy.
Day 1 — Family challenge
Watch this video
Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.
After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.
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 — Family challenge
Repeat the activity from Day 1 but try to do five rounds.
Step 5: Explore
Explore the Bible together: 5 minutes
Explore the Life Question - “How can I develop courage?”
Optional video: Jesus calms the storm
Day 1 — Read and discuss together
Imagine yourself in the boat. How do you think you would feel?
What do you think about Jesus?
What are you facing now that makes you feel the same way as the disciples?
Day 2 — Reread and discuss together
Act out the story and use anything nearby to help you.
When things get difficult, who do you turn to?
What do you think this story tells us about Jesus?
Day 3 — Reread the Bible verse
Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.
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.
Day 2 — Pray for friends or neighbors
Think of family friends or neighbors. Imagine what might make them afraid.
Pray for them. Then call or send a message to encourage them.
Day 3 — Health and nutrition
Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.
Find out why water is good for the body.
Fact: your body is mostly made up of water. You need to replace water that you lose every day.
How many big glasses of water do you need to drink each day?
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 — Relay
Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)
Time the family on stopwatch.
Watch this video.
Day 2 — Play a game
Play an active game (or board game) familiar to the family. Have fun!
Day 3 — Ninja course
Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree/chair, leap over the path/rug, etc.) Be creative!
Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.
Watch this video.
You can share this page
Please send your feedback
We hope you have enjoyed this second 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.
The family.fit team