Growing Together

Week 1: How to be kind to others

Getting started

Help your family to be active this week with three fun sessions:

  • Involve everyone – anyone can lead!
  • Adapt for your family
  • Encourage each other
  • Challenge yourselves
  • Don’t exercise if it causes pain

Share with others:

  • Post a photo or video on social media and tag with #familyfit
  • Do with another family
Warm up 512

Day 1: Warm-up

Move to music

Put on some favorite music. Do laps of the following around your space until the music ends.

  • Jogging
  • High knees running
  • Back heels kicking
  • Frog jumping

Watch this video.

Play Video

Rest and chat briefly.

What acts of kindness do you show to each other in your family?

Go deeper: How would you define kindness?

Move 512

Day 1: Move



Put hands and feet on the ground and keep your whole body straight like a plank.


Move one knee up towards your elbows and then move foot back to the starting position. Repeat with other leg.

Do 20 repetitions and rest. Repeat.

Go harder: Do it in a fluid running movement

Challenge 512

Day 1: Challenge


Listen to the Tabata music.

Play Video
girl- running on the spot.07

Do mountain-climbers for 20 seconds, then rest for 10 seconds.

Run on the spot for 20 seconds, then rest for 10 seconds.

Repeat this sequence. Do eight rounds.

Go harder: Increase the number of repetitions in 20 seconds.

Explore 512

Day 1: Explore

Kindness to my family

Read Luke 10:30-37 from the Bible.

Choose someone to be the man lying on the side of the road. Take turns to be the priest and the Levite walking by, showing on your faces what ‘not being kind’ looks like.

Go deeper: Have there been times you haven’t been kind to each other in your family? Describe how this looked and felt.

Family members take turns to pray a ‘kindness blessing’ (asking God to help them to be kind) on one another.

Play 512

Day 1: Play

Knee tag

Compete in pairs. Try to touch your opponent’s knees as many times as you can in 60 seconds while you protect your own with your hands and body position. Change partners and repeat.

Watch this video.

Play Video

Health Tip

Drink more water.

Warm up 512

Day 2: Warm-up

Arm circles and body shapes

Arm circles: Stand in a circle and together complete 15 each of small arm 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.

Do three rounds.

Watch this video.

Play Video

Rest and talk about a time you showed kindness to one of your friends.

Go deeper: What does it cost to be kind?

Move 512

Day 2: Move


Do 10 mountain-climbers and tap out to the next person. Continue until you have completed 100.


You can do five then tap out to next person.

Go harder: Set a higher total as a family—150 or 200.

Challenge 512

Day 2: Challenge

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. Do six rounds.

Play Video
Explore 512

Day 2: Explore

Kindness to my friends

Read Luke 10:30-37 again.

Can you list at least six ways the Samaritan man showed kindness? Make up an action for each act of kindness and then retell the story.

Think of one way you can show kindness to a friend this week. Tell your family.

Write a family prayer that asks God to help you to live out this value of kindness.

Play 512

Day 2: Play

Tangled up challenge

Stand in a circle shoulder to shoulder.

Reach out your right hand and take hold of another person’s right hand. Do the same with the left hand.

Work together to untangle yourselves, keeping hands connected at all times.

Health Tip

Drink more water. Choose a time when you drink juice or soda and replace this drink with fresh clean water.

Warm up 512

Day 3: Warm-up

Clean-up relay

Put on a favorite up-tempo song. As the music plays, everyone moves quickly to pick up things and put them away for about two minutes (bring clothes to wash, tidy the yard or put away toys and books).

Rest and chat briefly.

Think of some people you know who are in need. How could you show kindness?

Go deeper: What could be difficult in being kind?

Move 512

Day 3: Move



Work in pairs. One person does 10 mountain-climbers while the other person is in a plank position. Swap places. Do three rounds.

Go harder: Increase the number of rounds or do the mountain-climbers faster.

Challenge 512

Day 3: Challenge

Mountain-climber challenge

Each person does mountain-climbers for 60 seconds while the others count. Tap out to the next person. Add up the family total.

Guess what the total might be beforehand. Who was the closest?

Explore 512

Day 3: Explore

Kindness to those in need

Read Luke 10:30-37 again.

Look at the way Jesus finished this story. Plan for how you, or your family, can ‘go and do likewise’ this week.

Pray for people, especially children, who are living on the street without family, food or clothing.

Play 512

Day 3: Play

Flip-flop relay

Work in pairs. One will be the walker, the other will move the flip-flops. The walker walks slowly across the room while the other person moves the two flip-flops so that the walker always steps on a flip-flop. Swap roles.

Do three rounds. In the last round the walker can close their eyes. What happens?

Watch this video.

Play Video

Health Tip

Drink more water, especially after you have been active. Get a glass of water for someone else in the family.

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The team