Week 8: Being a Good Friend

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 a good friend. 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 — Bear and crab walks

Bear walk across the room and crab walk back. Five laps.

Bear walk – Walk face down with feet and hands on the floor.

Crab walk – Walk face up with feet and hands on the floor.

Watch this video

Play Video

Day 2 — Warm-up to music

Do the following (then repeat):

  • 20 running on the spot
  • 5 squats
  • 20 high knees running
  • 5 to the floor - to the sky

Watch this video

Play Video

Day 3 — Hip race

Move across the room and back. Sit on the floor and move forwards using your hands and feet. Then move backwards in the same way. Five fast laps.

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

If you could meet and become friends with anyone from history, who would you choose? Why?

What do you value most in a friendship? Share examples from your own experience.

Day 2 — Discuss

If you could meet and become friends with an artist or athlete, who would you choose? Why?

What do you think can damage a good friendship? Has this ever happened to you?

Day 3 — Discuss

If you could become friends with a cartoon character, who would you choose? How would you spend time with them? Be creative!

Rate yourself as a friend from 1 to 10. Why do you think that?

1 warmup

Step 3: Move

Move and do dips: 5 minutes

Practice the dips movement to develop arm strength.

Day 1 — Practice floor dips

Practice two movements.

Three rounds of 10.

  1. Sit on the floor with hands as supports and legs extended. Then raise your hips, keeping your hands and heels on the floor.
  2. Lean back on the floor resting on your elbows. Use arms to push up into a sitting position.

Watch this video.

Play Video

Day 2 — Chair dips

Dip on a chair by supporting your weight on your arms. Keep feet on the floor. 10 reps.

Watch this video.

Play Video

Day 3 — Harder dips

Dip on a chair by supporting your weight on your arms. As you dip, extend one leg off the floor. Alternate legs.

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 relay challenge

Using a chair, each person does three dips and then runs to a marker to scoop water into a glass using a spoon. Tag the next person to continue. Keep going until the glass is full.

3 dips = 1 spoon.

Watch this video.

Play Video

Day 2 — Dips challenge

Set a challenging family target of a total number of dips. For example, 50 dips.

If the family beats the target, everyone gets some delicious fruit.

Watch this video.

Play Video

Day 3 — One leg dip challenge

See how many one-legged dips the family can do in 90 seconds.

Do the dips with one leg extended and alternate the legs.

Watch this video.

Play Video
1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question - “How can I be a good friend?” Read Proverbs 17:17-22.

Day 1 — Read and talk about verse 17

What does it mean to love a person?

The last part of the verse talks about difficult times. What do we discover about someone’s love for us in hard situations? How you can love someone going through a tough time? List some ideas on paper.

Day 2 — Read and talk about verse 19

We build walls between us when we quarrel and take offence. Why? Make a barrier out of furniture. One person stands one side and the rest stand on the other. Talk about breaking down barriers through forgiveness.

Friendships need to be nurtured. How can we do that? Make a poster of ideas as a family.

Day 3 — Read and talk about verse 22

Everyone goes through difficult situations. What can we bring to their lives to make a difference?

Who could you encourage today? How? Who has been ‘good medicine’ to you? Take time to write them a note.

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

Draw or list the friends you have. Thank God for them. Pray that you can be a good friend for them too. Think about specific ways to surprise them and thank them!

Stretch as you pray for them.

Day 2 — Restoration prayers

Perhaps you have said or done something that has hurt another. Ask God for help as you admit your mistakes and ask for forgiveness. Speak to them about it. It will take courage!

Day 3 — Pray for others

Thank God that He is your friend who wants what is best for you and is always there for you. Ask God to help you to be that kind of friend for others. Think of two or three people you can cheer up this week through your friendship. Pray for them - then go and surprise them!

1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges. Have fun!

Day 1 — Around the world table tennis

Stand around a table. One person hits a ball over a “net” and another person returns it. Keep moving so that each person has a turn — pass the bat to the next in line. Try to make 10 consecutive hits as a family, then 20. Notes: Use creativity! Instead of rackets use plastic lids / plates or flip flops. Instead of a net you can use books or toilet paper rolls.

Watch this video.

Play Video

Day 2 — Ball in the goal

Divide the family into two teams, one on each side of a table. Place a row of toilet paper rolls or cups in the middle of the table.

See which team can be first to score and get the ball in.

Watch this video.

Play Video

Day 3 — Build a playhouse

Have fun with your family building a fort / castle / tent inside. Be creative.

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

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Thank you.

The family.fit team