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简体中文 Growing Together
Week 7: Am I a team player?
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Ruth 2:2-7, 17-18 | Depend on each other | Contribute to the team | Be generous to others |
Warm-up | Bear and crab walk | Team warm-up | Shadow boxing |
Move | Speed skaters | Speed skaters | Harder speed skaters |
Challenge | 20, 15, 10 and 5 | Speed skater race | Obstacle course |
Explore | Read story and discuss dependence | Act out the story and find a bowl | Reread the story with a bowl and coins |
Play | Wheelbarrow obstacle course | Tangled up | Walk the line |
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
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.
Rest and chat briefly.
Name someone or something that depends on you (a person, pet, or even a plant). What do they depend on you for?
Go deeper: Name someone you depend on and what you depend on them for.
Day 1: Move
Speed skaters
Start slow then increase speed and make the movements fluid.
Practice speed skaters to develop leg and core strength. Do six. Rest and then do 12. Rest again and do 18.
Go harder: Increase the number of repetitions to 30.
Day 1: Challenge
20, 15, 10 and 5
Start with ‘high fives’ then do:
- 20 jumping jacks
- 15 speed skaters
- 10 push-ups
- 5 squats
End with ‘high fives’.
Do three rounds with no rest between them.
Go harder: Increase the number of rounds.
Day 1: Explore
Good team players depend on each other
Read Ruth 2:2-7, 17-18 from the Bible.
After 10 years in the country of Moab, Naomi returns to Bethlehem with her widowed daughter-in-law, Ruth. Naomi’s husband Elimelek and her two sons had died. Ruth is her only companion. Ruth goes out to work for food to eat.
Discuss:
Try reading the story so that each role is read by a different person.
Find four objects in your house that can be stacked on top of each other. Label each with the name of someone from the story. Add each container to the tower as you answer these questions:
- Who do they depend on?
- What do they depend on them for?
Play the song, “Lean On Me” if you know it.
Lean on one other as you together ask God to help each of you to be dependable team players.
Day 1: Play
Wheelbarrow obstacle course
Assemble an obstacle course which includes some turns. Work in pairs to move through the course in a ‘wheelbarrow’ race.
Time each team. Swap places and do it again.
Health Tip
Reduce technology ‘screen time’.
Day 2: Warm-up
Team warm-up
Make a shape (square or hexagon) or a special word using the bodies of everyone in the family. Then do these warm-ups:
- 20 mountain-climbers
- 20 high knees running
- 20 heel kicks
- 20 jumping jacks
Do three rounds. Then make the shape or word again.
Rest and talk together.
Name some of your favourite sporting players.
Go deeper: What do they contribute to the team?
Day 2: Move
Speed skaters
Practice speed skaters. Do 10 of them. Rest and then do 20. Rest and then do 30.
Go harder: Increase the number of repetitions to 40, 50 or 60.
Day 2: Challenge
Speed skater race
Count how many speed skaters you can do in two minutes.
Rest for two minutes.
Then stand on a line (rope) and jump in these ways:
- 20 forward/back
- 20 side to side
Complete two rounds.
Go harder: Do more rounds
Day 2: Explore
Good team players contribute to the family
Read Ruth 2:2-7 and 17-18.
Act out the story, choosing a prop for each character. Talk about what each person contributes in the story. Write each suggestion on a piece of paper and put them in a bowl from the kitchen. What other ingredients make a good recipe for a team? Write them and add them to the bowl too.
Name and thank God for what each member of your family contributes to your Family Team.
Day 2: Play
Tangled up
Stand in a circle shoulder to shoulder. Reach out your right hand and take hold of another person’s right hand. Do the same with the left hand.
Work together to untangle yourselves, keeping hands connected at all times.
Health Tip
Ensure parents are present when children are on screens.
Day 3: Warm-up
Shadow boxing
Do 30 seconds of ‘Rocky pumps’ (heel kicks while pumping arms over head).
Do 30 seconds of ‘shadow boxing’ (feet shoulder width apart in a stable position then throw alternating punches).
For safety spread out!
Do three rounds.
Have you been, or have you seen someone be generous this week?
Go deeper: How could you be more generous today?
Day 3: Move
Harder speed skaters
Practice harder speed skaters. Do them with an object such as a rope or book on the floor that you have to step over.
Make them smooth and increase speed. Do 20. Rest and then do 20 again. Repeat.
Go harder: Do more rounds or do them faster.
Day 3: Challenge
Obstacle course
Set up an obstacle course. Use the space you have inside or outside. For example, run to the tree/chair, leap over the path/rug, and so on. Be creative! Take turns to get through the obstacle course as quickly as possible. Time each person.
Go harder: Increase speed through the obstacle course or carry extra weight.
Day 3: Explore
Be generous to others
Read Ruth 2:2-7 and 17-18.
Find a bowl and some coins. Reread the story. Look for the ways each character was being generous (or ask ‘What was the cost to each person?’). As you call them out, drop a coin into the bowl. Being generous costs something. (Can you give your coins away today?)
Invite each family member to say how they can be a generous team player this week.
Pray for each other.
Day 3: Play
Walk the line challenge
Make some lines on the floor (straight, zigzag, or curvy). Use clothes, tape, chalk, or ribbon. Each person must move along the line in a different way while others follow (hopping, backwards, and so on). Turn on the music and take turns to set different challenges.
Health Tip
Make screens and technology off-limits for meals and other important family times.
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