Growing Deeper

Jesus submits to God’s will!

Watch the five steps

Play Video

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

Draw a person relay

Do a family relay. One person does five burpees, runs to a paper on the far side of the room and draws one body part. They run back and tag the next person who does the same. The aim is for the family to draw a whole body (head, body, arms, hands, legs, feet) as fast as possible.

Play Video

Rest and talk together.

When have you been in a crowd yelling out the same words together?

Go deeper: When have you done something you didn’t want to do just to please others?

Move 512

Day 1: Move

Basic plank

plank trim

Put hands and feet on the ground and keep your whole body straight like a plank. Support your weight on your elbows.

Hold for 20 seconds and rest. Repeat one more time.

Go harder: Move between hands and elbows in a fluid action.

Challenge 512

Day 1: Challenge

Crazy clock

You will need a plastic bottle and signs with the numbers 1 to 12.

Place the numbers on the ground like a clock face and put the bottle in the middle.

Take turns to spin the bottle. The whole family does that number of repetitions to any movement they choose. (For example, seven squats or three sit-ups.)

Play for five minutes.

Play Video

Go easier: Only play for three minutes.

Explore 512

Day 1: Explore

Pilate gives in to the crowd

Read Mark 15:12-15 from the Bible.

After three years of ministry and 33 years on earth, we come to the final day of Jesus’ life. The Jewish leaders hand Jesus over to Pilate, the Roman Governor, and demand that He be crucified. Before this cruel punishment is carried out, Jesus is humiliated and tortured – willingly – for us.


The Jewish leaders stirred up the crowd to get what they wanted. Why do you think Pilate gave in to the crowd’s demand?

Chat to God: Lord Jesus, I’m sorry for the times I give in to others and do what they want. Please help me to always do what you want me to do.

Play 512

Day 1: Play

Kick the can

Make a circle on the ground and put an empty can in the middle. One person guards the can while everyone else tries to kick it out of the circle. If the guard tags someone else before they kick the can, they become the new guard. Players can work together to distract the guard. If you kick the can without getting tagged, you win that round.

Play Video

Reflect: What did you enjoy about the game? What made it easier for someone to kick the can?

Health tip

Reduce technology ‘screen’ time.

Warm up 512

Day 2: Warm-up

Corners warm-up

Label the corners of the room with the numbers 1-4. Each person starts at a different corner and does a different warm-up. Move around the room to the next number.

  • 10 jumping jacks
  • 10 back heels kicking
  • 10 sit-ups
  • 10 squats

Do two rounds.

Play Video

Rest and talk together.

When have you sacrificially done something for someone else?

Move 512

Day 2: Move

Up-down planks

up down planks_1 900

Start in the plank position on your elbows and toes with your body in a straight line. Shift your weight and press up so you are supported on your hands – left hand then right hand. Then go back down to elbows.

Do 10 repetitions and rest. Do two rounds.

Play Video

Go easier: Keep the same technique from your knees (instead of your toes) or on a chair.

Go harder: Increase the number of rounds.

Challenge 512

Day 2: Challenge

Battle of the socks

squat process

You will need about 20 pairs of rolled socks.

Mark an 8 x 4 meter court and divide it into two. Form two teams and put half of the socks on each side.

Team members run to a pair of socks, perform a squat, then throw the socks to the other side of the court. Continue for 30 seconds. The team with the fewest socks wins.

Repeat three times.

Play Video

Go harder: Increase the number of rounds.

Explore 512

Day 2: Explore

Jesus submits to God

Read Mark 15:16-20.

Slowly and reverently re-enact this scene if appropriate for your family. Use a robe or coat, find a stick and any other suitable props. Use the words ‘the soldiers’ instead of ‘they’ to start each sentence as Mark 15:16-20 is read aloud. Finish in silence with your Jesus figure in the crucifixion pose.

How did Jesus respond to this cruelty?

Chat to God: Gather together in a tight circle and thank Jesus for being willing to take the punishment for our sins.

Play 512

Day 2: Play

Trust fall

Do the trust fall in two ways:

  1. One person stands between two others and falls backwards and forwards with eyes closed. What did it feel like being caught by the family?
  2. Stand on a chair, close your eyes, and fall backwards into the hands of the family.
Play Video

Reflect: How are these two trust fall activities like Jesus and God the Father at the moment of crucifixion?

Health tip

Reduce screen time. Turn off all screens at least 60 minutes before bed.

Warm up 512

Day 3: Warm-up

Follow the leader

Put on your favorite music. Run around in a circle. One person is the leader and uses hand claps to communicate instructions:

  • One clap – one plank
  • Two claps – two mountain-climbers
  • Three claps – three squats

Change leaders after one minute.

Play Video

Rest and talk together.

What important thing did you first understand about Jesus?

Go deeper: What is one reason to follow Him today?

Move 512

Day 3: Move

Mirror planks

mirror planks 790

Work in pairs. Get into a plank position facing a partner. One person in each pair will be the mirror and will need to copy everything the other one does. Have fun.

Play Video

Go easier: Refer to the plank move from Day 1 or 2 this week.

Challenge 512

Day 3: Challenge

Plank and lunge challenge

plank and lunge 900

Work with a partner. While one person is in a plank position the other does lunges. Change places after 10 lunges on each leg. Do four rounds.

Go easier: Do five lunges on each leg.
Go harder: Add weights to your lunges.

Explore 512

Day 3: Explore

Jesus recognized as God

Read Mark 15:37-39.

This Roman soldier saw Jesus die and was convinced about who Jesus really was.

Tell the story of when you became convinced about Jesus and started following Him.

Chat to God: There are many people in your circle of family, friends and community who are yet to be convinced about Jesus. Name some and pray for them to have the same response as the soldier.

Play 512

Day 3: Play

Family walk

Enjoy a walk together as a family. Walk around your home, yard, or if possible, your neighborhood.

Health tip

Reduce screen time. Schedule screen time for each person in the family.

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