Week 7: Being Generous

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 generous. 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

One person is leader for each round. Start by jogging around. The leader says a name and the family must move like this. Mix them up.

Watch this video.

Play Video

Mr. Slow - move slowly

Mr. Rush - move fast

Mr. Jelly - shake your whole body

Mr. Muddle - walk backwards

Mr. Bounce - hop around

Mr. Small - crouch and keep moving

Mr. Strong - move flexing your muscles

Mr. Tall - stretch up and move

Mr. Tickle - wave your arms around

Mr. Happy - move and smile

Day 2 — Tic-Tac-Toe

Work in two teams. Each team is given a challenge. For example, 10 jumping jacks. When completed, two people run and place their piece on the tic-tac-toe game. Continue with new challenges.

Watch this video

Play Video

Day 3 — Get moving

Repeat Day 1.

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 be generous? Being generous is not just about money. In what other ways can we be generous? What is the opposite of being generous?

Day 2 — Discuss

Share some examples of generosity you have seen or experienced.

What do you think the generous person felt? And the one receiving it?

Day 3 — Discuss

Can you think of a time when you were generous as a family? What did it feel like? Do you see an opportunity now where you can be generous as a family?

1 warmup

Step 3: Move

Move and do superman: 5 minutes

Practice the superman movement to develop core strength.

Day 1 — Practice superman

Lie face down on the floor or on a mat with your arms stretched above your head (like Superman).

Raise your arms and legs about 6 inches / 15 cm off the ground (or as far as you comfortably can).

Hold for three seconds and slowly come back to the floor and relax.

Watch this video.

Play Video

Day 2 — Superman variation

One Arm / Leg at a time.

  • Lie face down on a mat with your arms stretched above your head (like Superman).
  • Raise your right arm and left leg about 6 inches / 15 cm off the ground (or as far as you comfortably can).
  • Hold for three seconds and relax.
  • Repeat with the opposite arm and leg.

Watch this video.

Play Video

Day 3 — Harder superman

Lie face down on a mat with your arms stretched above your head (like Superman).

Extend your arms and legs so far in opposite directions that they naturally come up off the floor.

Pump your right arm and left leg up and down in a small pulse, continuing to reach out from your center. Alternate right arm / left leg and left arm / right leg pulses.

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

Work in pairs. Six cups per pair.

One person holds superman while the other does five squats. After each round place one cup to build a tower.

Swap roles. Six rounds.

Try to build your tower as fast as possible each time.

Watch this video.

Play Video

Day 2 — Superman roll

Everyone takes turns to roll in the superman position from one side of the room to the other while carrying a cup. Roll without your hands and feet touching the floor. Continue as you build a tower of cups.

Choose the size of the tower by the number of cups you use.

Watch this video.

Play Video

Day 3 — Family challenge

Repeat Day 1.

Take a photo of the family challenge and post on social media. Tag with #familyfit

1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question - “How can I be generous?” Read John 12:1-8

Day 1 — Read and discuss together

Find some perfume and smell it as you talk about the generosity in this story. Who was generous and why? Why was it put on Jesus’ feet?

What was Jesus’ response to this?

Day 2 — Reread the bible verse

God is generous! Write down some of the things God has given each of you on separate pieces of paper.

Find a spare jar or pot to put them in.

Day 3 — Reread and discuss together

What is God saying to you through this story? Share some of the ways friends or family have been generous to you. Prepare a surprise gift for someone in your family or someone else you know.

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

Use the letters from the word ‘GENEROSITY’ to make a list of some things that God has generously given to you as a family. Thank Him together.

Day 2 — Short prayers

Take your pot from STEP 5 and pray one-line prayers thanking God for His generosity. Ask God to help you to be generous in the things where you know you need help.

Day 3 — Pray and surprise

Ask God to help you think of someone you know who would not be expecting anything from you and surprise them with something (gift / food / time) to encourage them. Pray that they will be blessed as they receive it.

1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges. Have fun!

Day 1 — The best score is...

Place cups on a table with a target score on each. From a distance of 3-4 meters throw five paper balls towards the cups. Score points for each ball in a cup. After five rounds see who gets the best score.

Watch this video.

Play Video

Day 2 — Sort them

Put a number of small random objects (For example: seeds, coins, marbles, pasta etc) into a dish for each person. On GO, sort them into different cups. See who has the best time.

Watch this video.

Play Video

Day 3 — Balance and walk

Each person balances a book on their head and walks to the other side of the room and back without touching it.

Try it backwards.

Then try a book and a plastic cup.

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Thank you.

The family.fit team