Growing Together

Week 4: How am I teachable?

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 or @familyfitnessfaithfun
  • Do with another family
Warm up 512

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.

Play Video

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?

Move 512

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.

boy doing push up full
squat process

Go easier: Do only two rounds or lower the repetitions to 5 push-ups and 10 squats.

Challenge 512

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.

Play Video

Go harder: Do this as a relay in two teams.

Explore 512

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.


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.

Play 512

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.

Play Video

Health Tip

Drink more water.

Warm up 512

Day 2: Warm-up

Warm-up to music

Do the following (then repeat):

  • 20 jumping jacks
  • 20 ski jumps (jump from side to side)
Ski Jump 1200
  • 10 push-ups against a wall/fence
  • 10 high jumps
Play Video

Share two things you appreciate about your father, and your mother.

Go deeper: When do people become wise?

Move 512

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.

burpies process 1200
Challenge 512

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?

Play Video
30 sec
60 sec
5 min
Explore 512

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.

Play 512

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.

Play Video

Health Tip

Drink more water.

70% of people don’t drink enough water each day.

Warm up 512

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
Play Video

Can you remember and share some wise sayings?

Go deeper: What is a good definition of ‘wisdom’?

Move 512

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.

Challenge 512

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
Mum squat 1
plank trim
boy doing push up full

Complete five of each movement.

Go harder: Do two or more rounds.

Explore 512

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.

Play 512

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.

Did you enjoy this? Please share!

Subscribe to receive sessions as emails

Would you like to receive the sessions as weekly emails?

Subscribe using the form below. It's safe, secure and we make the following promises:

  • We will never spam you.
  • We will keep your email address safe and never sell it to anyone.
  • You can unsubscribe at any time.
Newsletter Form (#1)

Downloads and translations


You can download this session as a PDF document by clicking the button below.


If you translate this into your language, please email it to [email protected] so it can be shared with others.

You can see all the current available translations via the button below:

Please send your feedback

We hope you have enjoyed this session of

We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at [email protected].


If you would like us to get back to you then please leave your name and email address below. This is completely optional.

The sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.

Thank you.

The team