Growing Together

Week 3: How do I know I am loved?

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

Bear and crab walk

Bear walk across the room and crab walk back. Do 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.

Play Video

Rest and chat briefly.

How do you like to show someone you love them?

Go deeper: When is it hard to show someone you love them?

Move 512

Day 1: Move


plank trim

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

Support your weight on your elbows.

Do 20 repetitions and rest. Repeat.

Go harder: Move between hands and elbows in a fluid action.

Challenge 512

Day 1: Challenge


Listen to the Tabata music.

Play Video
plank trim

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

Showing love

Read Luke 19:1-10 from the Bible.

What does Jesus do when He meets a person who is not loved by the community?

Ask an artist in the family to draw Zacchaeus in a tree. Together, on one side of the tree, write what Jesus did to show Zacchaeus He loved him. On the other side, write what Zacchaeus did to show Jesus he loved Him.

Put your two hands together to make a heart shape. This shape reminds us of God’s love. Look at your hands and say a silent prayer: ‘Thank you God for your love for me.’

zac family 2 trim
Play 512

Day 1: Play

Trust fall

Do the trust fall in two new ways:

  1. One person stands between two others and falls backwards and forwards with eyes closed. What did it feel like to be caught by the family?
  2. Stand on a chair, close your eyes, and fall backwards into the hands of the family.
Play Video

Health Tip

Drink more water.

Warm up 512

Day 2: Warm-up

Corners warm-up

Label the corners of the room with the numbers 1-4. Each person starts at a different corner and does a different warm-up. Move around the room to the next number. Do two rounds.

star jump trim
girl- running on the spot.04 trim
Mum squat 2
  1. 10 jumping jacks
  2. 10 running on spot
  3. 10 mountain-climbers
  4. 10 squats
Play Video

Rest and talk together.

What actions or words make you feel loved?

Go deeper: What makes you feel unloved?

Move 512

Day 2: Move

Up-down planks

plank trim

Start in the plank position on your elbows and toes with your body in a straight line. Shift your weight and press up so you are supported on your hands – left hand then right hand. Then go back down to elbows.

Do 10 repetitions and rest. Do two rounds.

Play Video

Go easier: Keep the same technique from your knees (instead of your toes) or on a chair. 

Challenge 512

Day 2: Challenge

Plank jump challenge

plank trim
plank trim
plank trim

Get into a line next to each other in a plank position. The end person stands up and jumps over each family member and resumes the plank at the other end of the line. The next person does the same until everyone has jumped over all the people in the line. Work as a team! Time your effort.

Repeat and try and beat the clock.

Play Video
Explore 512

Day 2: Explore

Receiving love

Read Luke 19:1-10 again.

Reread the story. What do we learn about Jesus in this story?

Choose someone to be Zacchaeus and stand on a chair (like being in a tree). Stand around Zacchaeus and take turns sharing one thing learned while Zacchaeus keeps count.

Put your two hands together to make a heart shape. Look at your family members through it. As you do, say ‘God loves you’ to each one. Pray for each other.

Play 512

Day 2: Play

Paper ball circle

Everyone writes what they love most about the family on the same sheet of paper. Screw up the paper into a ball and stand in a circle. Take turns to throw the paper ball to another person and give them an exercise to do such as mountain-climbers, or jogging on the spot. Everyone else copies.

Play Video

Go harder: Increase speed.

Health Tip

Drink more water.

Give each family member a unique cup that is always ready for use near the tap.   

Warm up 512

Day 3: Warm-up

Junkyard dog

One person sits on the floor with legs out to the front and arms out to the side. The others jump over the arm, the legs and the second arm. Everybody jumps two rounds and changes places so everybody gets to jump.

Think of how you could show someone outside your home that you love them.

Play Video

Go deeper: Plan for when and how you will do this.

Move 512

Day 3: Move

Mirror planks

plank reverse trim
plank trim

Work in pairs. Get into a plank position facing a partner. One person in each pair will be the mirror and will need to copy everything the other one does. Have fun.

Play Video
Challenge 512

Day 3: Challenge

Throw the dice

Find or make a dice.

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

Standing in a circle, complete 100 squats as a family. Each person rolls the dice and does that number of squats before tapping out to the next person. Keep a total count of the family’s squats.

Go harder: Complete 150 or 200 squats.

Explore 512

Day 3: Explore

Showing love as a family

Read Luke 19:1-10 again.

Jesus came to the home of Zacchaeus for dinner. He says in verse 10 that He “came to seek and save the lost,” — those like Zacchaeus, and like you and me.

Sit around your table and imagine that Jesus joined you for a meal. What is one question you would ask Him? What questions might He ask your family?

As a family, stand at a window. Hold your hands up in a heart shape and look through it out the window. Share together the names of people you know in your neighborhood who need to know God’s love for them. Pray for them.

Play 512

Day 3: Play

A way to say ‘I love you’

Together make up an original sign for your family to use to say how much you love each other. It could use fingers and hands. Be creative and have fun. Use this sign during the week in both happy and stressful circumstances.

Health Tip

Drink more water.

Most of your body is made up of water so you need to replenish it.

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The team