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简体中文 Growing Together
Week 4: How am I teachable?
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Proverbs 1:1-9 | Wisdom is living a right life | Wisdom is listening to your parents | Wisdom is obeying God |
Warm-up | Jumping jacks and high knees running | Move to music | Follow the leader |
Move | Burpee preparation | Burpees | Burpee ball toss |
Challenge | Obstacle course | Timed burpees | Four movement time challenge |
Explore | Living well and living right | What you learned from your parents | Learning from God now |
Play | Green light red light | Guess the leader | Treasure hunt |
Watch the family.fit five steps
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 family.fit with others:
- Post a photo or video on social media and tag with #familyfit or @familyfitnessfaithfun
- Do family.fit with another family
Day 1: Warm-up
Jumping jacks and high knees running
Do 10 jumping jacks and 20 high knees. Rest one minute between each round. Do three rounds.
What new thing have you learned in the last 24 hours? This week?
Go deeper: What opportunity to learn something new have you missed recently?
Day 1: Move
Burpee preparation
Part of a burpee is pushing off the floor. Do three rounds of 9 push-ups and 12 squats. Rest between rounds.
Go easier: Do only two rounds or lower the repetitions to 5 push-ups and 10 squats.
Day 1: Challenge
Obstacle course
Set up an obstacle course. Use the space you have inside or outside (for example, run to the tree or chair, leap over the path or rug, and so on). Be creative! Take turns to get through the obstacle course as quickly as possible. Time each person.
Go harder: Do this as a relay in two teams.
Day 1: Explore
Wisdom is living a right life
Read Proverbs 1:1-9 from the Bible
Solomon was the wisest man in the Bible. He wrote proverbs (wise sayings) to share the important lessons he had learned. These lessons are mostly about how to live well and wisely.
Discuss:
Would you say you are living ‘well’ now? What does it mean to live ‘right, just and fair’? Divide some paper into two columns headed ‘WELL’ and ‘RIGHT’ and list ways of living like this.
Write a prayer asking God to help you to be teachable. Put it under your pillow and pray it every night this week.
Day 1: Play
Green light, red light
Everyone stands at one end of the room. The ‘caller’ stands at the side. When the caller says “green light” everyone moves towards the finish line. When they say “red light” everyone must stop. If someone is moving they go back to the starting line.
Health Tip
Drink more water.
Day 2: Warm-up
Warm-up to music
Do the following (then repeat):
- 20 jumping jacks
- 20 ski jumps (jump from side to side)
- 10 push-ups against a wall/fence
- 10 high jumps
Share two things you appreciate about your father, and your mother.
Go deeper: When do people become wise?
Day 2: Move
Practice burpees
Start slowly and use the correct technique. Stand upright and move to the plank position to do a push-up on the floor. Then leap into the air and clap above your head. Try to do it in one fluid movement.
Do three burpees then rest. Do five rounds.
Day 2: Challenge
Burpee time challenge
Choose four areas in your home or yard where you can all do burpees together.
Start a timer, run to the first area and do 20 burpees. Complete 15 burpees at the second area, 10 burpees at the third, and five burpees at the fourth.
Stop the timer.
How long did your family take to finish the challenge?
Day 2: Explore
Wisdom is listening to your parents
Read Proverbs 1:8-9.
Proverbs 1:8-9 talks about learning from your parents. These lessons are important. Take turns to tell what you have learned from your father and mother or those caring for you. Then give some ‘thank you hugs’! What could you use to make some rings or jewelry to wear today as a reminder of your parents’ words?
Go deeper: Where do you want to learn and grow?
Take turns to place a hand on a family member’s heart and pray for God to grow a teachable spirit within them.
Day 2: Play
Guess the leader
Stand in a circle.
One person leaves the room. Choose someone to lead physical movements, changing them every 5 to 10 seconds. The person outside returns and stands in the middle of the circle and tries to guess who the leader is. Everyone else follows the lead without being obvious who is leading.
Health Tip
Drink more water.
70% of people don’t drink enough water each day.
Day 3: Warm-up
Follow the leader
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.
- 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
Can you remember and share some wise sayings?
Go deeper: What is a good definition of ‘wisdom’?
Day 3: Move
Burpee Ball Toss
Stand two to three meters apart facing a partner. Throw a ball to each other without dropping it. If one of you drops the ball, do five burpees before moving to the next round.
- Round 1: Throw and catch with the weakest hand
- Round 2: Stand on one foot
- Round 3: Close one eye
- Round 4: Lay on your back
Go easier: Do two burpees for dropping the ball.
Day 3: Challenge
Time challenge
Measure the total time it takes for every person to complete 10 of each of the following movements:
- 10 mountain-climbers
- 10 squats
- 10 up-down planks
- 10 burpees
Complete five of each movement.
Go harder: Do two or more rounds.
Day 3: Explore
Wisdom is obeying God
Proverbs 1:7 says that wisdom starts with fearing God. This means bowing to, respecting, and obeying God. What does it mean for you to bow down to God? On a scale of 1-10 rate how teachable you are: a) to God; b) to others.
Go deeper: Where do you need to bow down and learn from God in your life right now?
Make a list of people outside your family for whom you are grateful for what they have taught you. Thank God for them.
Day 3: Play
Treasure hunt
Hide 20 small food items in a room (for example, vegetables or fruit).
How many can the family find in three minutes?
After finding them all, sit together and discuss how it felt to find the food. Was it easy or hard? Why? How is learning like this treasure hunt?
Health Tip
Drink more water.
Water helps get rid of toxins and bacteria in our body so we remain healthy.
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