Growing Together

Week 6: Do I have self-control?

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

Bear shoulder taps

Get down on hands and knees facing a partner. Try to touch your partner’s shoulder with your hand while keeping your ‘bear’ position. Play until someone reaches 11 shoulder taps.

Play Video

Rest and chat briefly.

What is something people would say you are very good at?

Go deeper: Describe how it feels to be successful at something.

Move 512

Day 1: Move

Chair dips

in ex transparent

Dip on a chair by supporting your weight on your arms. Keep feet on the floor.

Do 10 repetitions and rest. Repeat.

Go harder: Increase the number of repetitions.

Challenge 512

Day 1: Challenge

Fill the cup

Using a chair, each person does three dips and then runs to a marker to scoop water into a glass using a spoon. Tag the next person to continue. Keep going in a relay until the glass is full.

Three dips = one spoon

Play Video

Go harder: Increase the number of dips per spoonful.

Explore 512

Day 1: Explore

Success builds trust and favor

Read Genesis 39:1-4 from the Bible.

Joseph was one of the 12 sons of Jacob. His brothers sold him into slavery in Egypt and he became a servant in the house of Potiphar, an official of Pharaoh.


What was the secret of Joseph’s success?

Each person finds one item in the house that is a clue to one of their responsibilities. Now try to guess.

Who is in charge of different responsibilities in your home?

How successful have you been in carrying out your responsibilities in the last week? In the last month? Give yourself a score out of 10. How does self-control affect this score?

Give the item you chose to represent one of your responsibilities to another family member and ask them to pray for you to be trustworthy with your responsibility.

Play 512

Day 1: Play

Guard duty

One person is the ‘jester’ and everyone else pretends to be ‘guards’. The guards must be as serious as possible while the jester tries to distract them and make them laugh. Anyone who laughs leaves the game.

Play Video

Health Tip

Reduce technology ‘screen time’.

Warm up 512

Day 2: Warm-up

Run around the house

Put on your favourite music. Run around the house doing these movements:

girl- running on the spot.02 600
girl- running on the spot.04 600
girl- running on the spot.03 600
  • Running
  • Skipping
  • High knees running
  • Hopping
  • Back heels kicking
Play Video

Rest and talk together.

What is one edible thing you find it hard to say ‘no’ to, or to stop eating?

Go deeper: Share a time when you gave into temptation and the result wasn’t good.

Move 512

Day 2: Move

Dips with leg raises

leg extended flip 600
right leg 600

Dip on a chair by supporting your weight on your arms. As you dip, extend one leg off the floor. Alternate legs.

Do 10 repetitions and rest. Repeat.

Play Video

Go harder: Increase the number of repetitions.

Challenge 512

Day 2: Challenge

Partner dips

pair dips 300

Set up two chairs facing each other. Partners face each other in the dip position. Raise one foot and place it against your partner’s foot, keeping the other leg on the floor. Do two dips then swap legs. Repeat for a total of 10 dips then rest. During the rest period massage your partner’s arms ready for the next set.

Do three rounds.

Play Video

Go harder: Do more rounds

Explore 512

Day 2: Explore

Success brings temptation

Read Genesis 39:6-7.

Note: You may need to modify the wording of the story for younger children.

What do you think Joseph will do?

What is temptation? Talk about it together.

Take turns to sit on a chair and describe what it looks like in your life. As each person finishes, loop a rope around the legs of the chair and gently pull it, demonstrating how temptation pulls us along.

How do you respond to temptation? Think of a specific area in your life in which you are being tempted. Pray for this situation quietly to yourself.

Play 512

Day 2: Play

Ready, set, move

The leader calls out “Ready … set … move”, and everyone moves their bodies. The leader calls out “ready … set … stop” and no one should move. Everyone must stay still if any word other than ‘move’ is called.

Play Video

Go harder: Players can be eliminated if they move when they shouldn’t.

Health Tip

Reduce screen time.

Parents, model appropriate screen use to your children.

Warm up 512

Day 3: Warm-up

Toe taps and squats

Stand facing a partner. Tap your toes together four times as you jump, swapping legs each time. Then do one squat. Repeat five times.

squat process

Do three rounds.

Can you decide which member of your family has the most self-control? The least? Why?

Play Video

Go deeper: How do you know the right thing to do?

Move 512

Day 3: Move

Dips with leg raises

leg extended flip 600
right leg 600

Dip on a chair by supporting your weight on your arms. As you dip, extend one leg off the floor. Alternate legs.

How many can you do in 30 seconds? Repeat and try to increase your number.

Play Video

Go harder: Increase the time limit to one minute.

Challenge 512

Day 3: Challenge

Triangle circuit

Set up three stations in your house or yard in a triangle shape with the numbers 1-3. Each person starts at a different station and does a different warm-up:

  1. Plank
  2. Burpees
  3. Squats
plank reverse trim
Burpie condensed 300
Mum squat 2

Move around to the next number after 30 seconds. Do three rounds. Rest between rounds.

Go harder: Increase the number of repetitions in 30 seconds.

Explore 512

Day 3: Explore

Success is doing right

Read Genesis 39:8-12.

Note: You may need to modify the wording of the story for younger children.

Explore Joseph’s strategy for being self-controlled:

  1. REMEMBER who is trusting you
  2. Know what is RIGHT
  3. RUN AWAY from temptation

Practice hand actions as reminders to use when faced with temptation: 1. fingers on temples; 2. open hands (what is the right thing for these hands to do); 3. two fingers running on the other palm.

As a family, think of people you know who may be struggling with self-control in the midst of temptation and write their names on a piece of paper. One person sits on a chair and holds the paper while other family members pull the chair along while praying for them.

Play 512

Day 3: Play

Build a play-house

Have fun with your family building a fort/castle/tent. You can do it inside your house or outside in the yard.

Be creative!

Share photos of your play-house with us!

Health Tip

Reduce screen time.

Young children should have much less screen time than older children.

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The team