Growing Together

Week 7: Am I a team player?

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 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.

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.

Move 512

Day 1: Move

Speed skaters

Left 500
Mid postition 500
Right 500

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.

Challenge 512

Day 1: Challenge

20, 15, 10 and 5

Start with ‘high fives’ then do:

star jump trim
Left 500
boy doing push up 450
Mum squat 2
  • 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.

Explore 512

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.


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:

  1. Who do they depend on?
  2. 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.

Play 512

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.

Play Video

Health Tip

Reduce technology ‘screen time’.

Warm up 512

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.

Play Video

Rest and talk together.

Name some of your favourite sporting players.

Go deeper: What do they contribute to the team?

Move 512

Day 2: Move

Speed skaters

Left 500
Mid postition 500
Right 500

Practice speed skaters. Do 10 of them. Rest and then do 20. Rest and then do 30.

Play Video

Go harder: Increase the number of repetitions to 40, 50 or 60.

Challenge 512

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

Explore 512

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.

Play 512

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.

Play Video

Health Tip

Ensure parents are present when children are on screens.


Warm up 512

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.

Play Video

Have you been, or have you seen someone be generous this week?

Go deeper: How could you be more generous today?

Move 512

Day 3: Move

Harder speed skaters

Left 500
Mid postition 500
Right 500

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.

Play Video

Go harder: Do more rounds or do them faster.

Challenge 512

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.

Play Video

Go harder: Increase speed through the obstacle course or carry extra weight.

Explore 512

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.

Play 512

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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The team