Week 5: Being Thankful

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 thankful. 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 — Get moving

Follow the movements of the video (walking on the spot, leg stretches, side stretches, shoulder stretches etc).

Watch this video.

Play Video

Day 2 — Move to music

Do six exercises to up-tempo music:

  • 10 jumps left and right
  • 10 jumps on the spot
  • 10 side stretches
  • 10 leg stretches
  • 10 side stretch (other form)
  • 10 shoulders and neck

Watch this video

Play Video

Day 3 — Get moving

Repeat Day 1 activity.

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 are you thankful for today? Have you said thank you to anyone today ... for what?

If not, plan who you could thank and when.

Day 2 — Discuss

As a family, think of something to be thankful for, for each letter of the alphabet.

Can you do it twice?

Day 3 — Discuss

Are there times when you’ve forgotten to say thank you?

Have there been times when someone didn’t thank you when you thought they should?

How did you feel?

1 warmup

Step 3: Move

Move and do planks: 5 minutes

Learn and practice the plank to help your core, shoulder and arm muscles.

Day 1 — Practice the plank

Watch a plank and practice this movement in pairs. Start slowly and carefully.

Watch this video.

Play Video

Day 2 — Plank tabata

Place an object in front of you and get in the plank position. Reach with your right hand and touch the object and then again with your left. Repeat this as many times as you can in 20 seconds and then rest for 10 seconds. Repeat this for eight rounds. Count the total number of times you touch the object.

Watch this video.

Play Video

Day 3 — Harder Planks

Plank Jacks - while in the plank position, jump your feet apart and then back together.

Watch this video.

Play Video
1 warmup

Step 4: Challenge

Move in a family challenge: 10 minutes

Challenging each other helps give you energy.

Day 1 — Family challenge

Form a circle by lying face down on the floor with heads towards the middle. While everyone does a plank, each person takes turns to say the name of an animal. After completing 15 names as a family, rest for 20 seconds.

For the next four rounds, complete other categories: colors, fruit, famous people, and cities.

Watch this video.

Play Video

Day 2 — One minute challenge

Face a partner in the plank position. On GO, give each other ‘high fives’ with the right hand and then with the left hand until you have given each other 20 ‘high fives’. Rest for 60 seconds. Six rounds.

Watch this video.

Play Video

Day 3 — Plank and jumping jack relay

One person does a plank while the others do 10 jumping jacks. Tap out to swap. Take a 20 second rest and start again. Six rounds.

Watch this video.

Play Video
1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question - “Am I thankful?” by reading the true story from Luke 17 of how Jesus healed some men and taught us about being thankful at the same time.

Day 1 — Read and discuss together

The men in the story were sick and forced to live outside their village. What does this story tell us about Jesus?

Describe your feelings if you were one of the men Jesus healed.

Day 2 — Reread and discuss together

Take turns to act out the part of the healed man, throwing yourself at the feet of Jesus (a family member). How would you say ‘thank you’?

Why didn’t the other nine come back?

Day 3 — Reread and discuss together

Are there any people groups where you live who are treated as outcasts?

How might Jesus respond to them? How have you been shown kindness as a family? Could you do anything as a family to show kindness to this group?

1 warmup

Step 6: Pray

Pray and cool down: 5 minutes

Take time to look outwards and pray for others.

Day 1 — Thankful moment

Be still and individually reflect on what you are thankful for.

Share one thing about each person in your family you are thankful for. Thank God together for some of these things.

Day 2 — Pray for others

Think of some people you know who are sick or rejected. Draw and name some body outlines on paper for each, and pray for them.

Display on a wall as a reminder to pray. Thank God that He hears our prayers.

Day 3 — Pray and run

Set a timer for one minute, then everyone run around the house to grab items you are thankful for and bring them back. Briefly explain what (or who) you are thankful for and take time to turn that thanks into prayer.

1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges. Have fun!

Day 1 — Paper ball circle

Family members each write what they are thankful for on the same sheet of paper. Screw up the paper into a ball and stand in a circle. Throw the paper ball to another person while giving them an exercise to do (lunges, squats, jogging in place, etc). Everyone then copies for 10 reps.

Watch this video.

Play Video

Day 2 — Don’t get caught

One person is ‘captain’. They turn their back to the rest of the family. The other family members have to do an exercise while the captain is not looking (high knees, skipping in place, jumping jacks, etc.) When the captain turns around everyone must freeze. If someone is caught moving, they become the new captain.

Watch this video.

Play Video

Day 3 — Board game

Play a quiet board game for fun.

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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