Growing Together

Week 2: What gives us joy?

Watch the five steps

Play Video

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. Repeat these moves until the music ends:

  • 10 running on spot
  • 5 squats
  • 10 running on spot
  • 5 squats with hand clap above head
girl- running on the spot.04 trim
Mum squat 2
Play Video

Rest and chat briefly.

What have been some life changing events or moments for your family?

Go deeper: What is the difference between joy and happiness?

Move 512

Day 1: Move


squats - placing feet apart plus arrow
Mum squat 1
Mum squat 2

Stand in front of a low chair. Bend your knees so you sit lightly on the chair. Stand up again.

Do 10 repetitions. Repeat.

Play Video

Go harder: Do the squat without a chair or add extra rounds. 

Challenge 512

Day 1: Challenge

Plank and squat challenge

Work with a partner.

While one person is in a plank position the other does squats. Change places after 10 squats.

Mum squat 2

Do four rounds.

Play Video

Go harder: Increase the number of rounds.

Explore 512

Day 1: Explore

What gives us joy?

Read Matthew 28:1-8 from the Bible.

Draw an ear, an eye, and a heart on separate pieces of paper. List what the women in the story heard, saw, and felt on the morning Jesus came back to life.

Now remember together a joyful event in your family. Add words to describe this event on the papers.

Throw an object to each other, and as you catch it say, “Thank you God that ... (for example, football) gives me joy”.

dancing family
Play 512

Day 1: Play

The great paper competition

Give everyone a piece of paper. Write what takes away your joy on it. Use the paper for three different competitions.

  1. Make a paper airplane and fly it the furthest. Give points to each person.
  2. Screw up the paper plane into a ball. Each person throws all the balls into a bucket five meters away. See who can get the highest total.
  3. Try to juggle the most paper balls. Start with one, then two and so on. Who has the highest overall score?

Health Tip

Drink more water.

Warm up 512

Day 2: Warm-up

Run and squat tag

Play ‘tag’ where one person chases the others to tag them. Whoever is tagged does five squats and then becomes the chaser. Continue for three minutes.

Mum squat 2
girl- running on the spot.07 trim

Rest and talk together.

What makes you afraid?

Go deeper: What helps when you are afraid?

Move 512

Day 2: Move


Do 10 squats and tap out to the next person. Continue until you have completed 100 as a family.

squats - placing feet apart plus arrow
Mum squat 1
Mum squat 2

You can do five squats then tap out to next person.

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

Challenge 512

Day 2: Challenge

Obstacle course

Set up an obstacle course in your home or yard. Use what you have – chairs, tables, trees, rocks, paths and walls. Time each person as they complete the course.

Who can get through the course the quickest?

Play Video

Share photos or videos of your obstacle course on social media and tag with #familyfit.

Explore 512

Day 2: Explore

Finding joy when afraid

Read Matthew 28:1-8 again.

Reread the story. Why were the guards afraid? Why did the angel tell the women to ‘not be afraid’? How could the women be ‘afraid yet filled with joy’? Can we be the same?

Finish this sentence in two or three different ways and make it your prayer: “Thank you God that when we are afraid, we know that ...” (Remember, God’s presence is the foundation of true joy.)

Play 512

Day 2: Play

Sock basketball

Make a ball from a rolled-up sock. One person uses their arms as the goal.

Choose three places to shoot from. Everyone gets three shots at each place. Count the number of successful shots to find the winner.

Play Video

Health Tip

Drink more water. Drink small sips of water when you work out.

Warm up 512

Day 3: Warm-up

Pick-up relay

Put 20 objects on the floor at one end of the room. Start at the other end and compete in pairs to pick up the most objects (one at a time) in 30 seconds. Give everyone a turn. See who can collect the most.

Rest and chat briefly.

When you hear good news who is the first person you want to tell?

Go deeper: Who first told you the good news about Jesus?

Move 512

Day 3: Move

Partner squats

Stand facing a partner. Do squats at the same time. Give each other a ‘High 10’ hand clap at the bottom of the squat.

Mum & Dad doing squats.01

Do 10 repetitions.

Every squat, take turns telling one thing that brings you joy.

Rest for one minute and swap partners.

Do three rounds.

Play Video

Go harder: Increase the number of rounds.

Challenge 512

Day 3: Challenge

Follow the leader

Put on your favourite music. Run around in a circle.

One person is the leader and uses hand claps to communicate instructions:

  • One clap - everyone puts a hand on the floor
  • Two claps - two squats
  • Three claps - everyone sits on the floor

Change leaders after one minute.

Play Video
Explore 512

Day 3: Explore

Finding joy in Jesus

Read Matthew 28:1-8 again.

Act out the story and include the exact words of the angel.

At Jesus’ birth, the angels said it was ‘good news that will bring great joy’. Why does Jesus bring joy to many?

Place a belt or rope on the floor in the shape of a sad mouth. Think of someone who needs joy, and say “(insert name) needs some joy” as you jump back and forth across the belt five times. This is your prayer. Finish on the side that looks like a smile.

Play 512

Day 3: Play

Quick topic words

Sit in a circle. Select a topic such as cities, countries, names, or objects. Someone goes through the alphabet in their head until someone else says stop.

Take turns to quickly say a word on the topic which starts with the chosen letter. Continue until someone cannot think of a word, then start a new round. Rotate the topics every round.

Make it competitive if you like.

Health Tip

Drink more water. Drink water before you eat rather than after; then you will eat less food.

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The team