Week 6: Being an Encourager

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 on being an encourager. 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

Do the following (then repeat):

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

Watch this video.

Play Video

Day 2 — Tidy up to music

Put on a favorite up-tempo song. As the music plays, everyone moves quickly to pick up things and put them away for about four minutes.

Day 3 — Arm circles and body shapes

Arm circles: Stand in a circle and at together complete 15 of each arm movement. Small circles forward, small circles backward, big circles forward, big circles backward.

Body shapes: Lie face down, arms overhead and palms facing each other. Move your arms into each formation.

Three rounds.

Watch this video.

Play Video
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

It is so good when someone says or does something that encourages us. What does it mean to be an encourager?

How have you encouraged someone recently? How did it make you feel?

Day 2 — Discuss

Think of something that has discouraged you recently or right now. Share your feelings about what happened. What would make you feel better/encouraged?

Day 3 — Discuss

Talk about something you can do to encourage someone outside your family who may need it.

What could each person do? What could you do as a family? (for example, bake a cake, write a letter…)

1 warmup

Step 3: Move

Move and do squats: 5 minutes

Practice three movements you have already learned: squats, sit-ups and push-ups.

Day 1 — Practice squats

Let's practice squats from the first week. Do this movement in pairs.

Watch this video.

Play Video

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.

Do five rounds.

Day 3 — Push-ups

See other versions of the push-up. Partner high five. Feet on chair.

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 - squats

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.

Watch this video.

Play Video

Day 2 — Family sit-ups

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.

Watch this video.

Play Video

Day 3 — Family challenge

You will need 10 items (eg. toys, socks, shoes). Place them in the middle of your circle. On GO, the first person does five push-ups and then removes one of the items. Tap out to the next person. The goal is to empty the pile, then 'refill' the pile. Five push-ups equals one item in the pile.

Watch this video.

Play Video
1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question - “How can I encourage others?” Read 1 Thessalonians 5:11

Day 1 — Read and discuss together

Talk about what it looks like when you encourage someone.

Are you an encourager? Score yourself from 1-10 and give your reason. Why is it necessary and important to be an encourager?

Day 2 — Reread the bible verse

Say something to each person in your family that will uplift them.

Create a poster with the words "Encourage one another and build each other up" and put it somewhere noticeable as a reminder.

Day 3 — Reread and discuss together

Share examples of being an encourager from the Bible or from real life.

Build a human pyramid and recite “Encourage one another and build each other up” when it is done.

1 warmup

Step 6: Pray

Pray and cool down: 5 minutes

Take time to look outwards and pray for others.

Day 1 — Picture prayers

Put a picture of each person in the family into a container. Shake it up. Each person picks out one picture and prays for that member of the family.

Day 2 — Prayer cards

Stick the pictures from day 1 onto separate cards. Everyone writes a prayer or a word of encouragement on each card. Include something you appreciate about that family member, decorate it, and hand it to them.

Day 3 — Pray and encourage

Pray for friends or family outside your household who need encouragement. Put together a video clip / voice clip / poster / card from your family and send it them.

1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges. Have fun!

Day 1 — Throw the ball challenge

Everyone makes a paper ball and practices throwing and catching with one hand. Then stand in a circle and throw your ball to the right at the same time as you catch the ball from the left. Encourage each other.

Watch this video.

Play Video

Day 2 — Walk the line challenge

Make some lines on the floor (straight, zigzag, or curvy). Use clothes, tape, chalk or ribbon. Each person must move along the line a different way while others follow (hopping, backwards etc). Turn on the music and take turns to set different challenges.

Watch this video.

Play Video

Day 3 — Treasure hunt

One person hides something at home that will be recognized by the rest of the family. Give a clue to encourage others to find the missing object. Repeat with a new object.

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

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Thank you.

The family.fit team