Growing Deeper

Jesus in our challenges!

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

Dance and freeze

Put on some up-tempo music. Everyone dances using their whole bodies. Take turns to stop the music. Everyone freezes when it stops and then does 10 speed skaters.

Repeat until everyone is breathing heavily.

Play Video

Rest and talk together.

What do you enjoy about times when you’re alone? What don’t you like?

Go deeper: Why is it important to schedule time alone in your life?

Move 512

Day 1: Move

Partner lunges

full lunge 900

Stand straight with hands on hips. Step forward with one leg and lower your hips until your front knee is bent at 90 degrees. Alternate legs.

Play Video

Practice lunges in pairs facing each other. Start slowly and carefully. Do four rounds of 10 repetitions. Rest between each round.

Go easier: Do two rounds.

Go harder: Increase repetitions to 20 each round.

Challenge 512

Day 1: Challenge

Penguin jump tabata

Listen to the Tabata music.

Work in pairs. As one person sits against a wall (without a chair), the other person jumps like a penguin (arms straight down with hands tapping side). Do this for 20 seconds. Rest for 10 seconds and swap places. Do eight rounds.

Play Video

Go harder: Repeat and try to beat your personal record.

Explore 512

Day 1: Explore

Jesus spends time alone

Read Mark 6:45-52 from the Bible.

In this section of Mark’s account, Jesus spends a lot of time with crowds of people. He feeds them, heals them, and teaches them. The events in this story reveal two important priorities for Jesus. He spends time with His Father, and He cares for His friends.


Play some loud music, clap along, stamp your feet to the rhythm, and sing. After a short time stop the music. Stand still and be silent. Listen carefully. What do you hear?

After a busy day with crowds, Jesus sends His friends away and takes time to be alone and silent. He prays.

  • What do you think Jesus might have prayed about?

Chat to God: Everyone find a space in the home to be alone for a few minutes. Ask God to show you what He wants you to know today.

Play 512

Day 1: Play

Squat and run

Place two containers on the ground about five meters apart. Put four objects in one container.

One person moves four objects (one at a time) from one container to the other while a second person does squats. The person squatting then becomes the runner and a third family member does squats. Repeat until everyone has had a turn at squats and running.

Play Video

Health tip

Drink more water.

Warm up 512

Day 2: Warm-up

Arm circles and body shapes

Arm circles: Stand in a circle and together complete 15 of each arm movement. Small circles forward, small circles backward, big circles forward, big circles backward.

Body shapes: Lie face down, arms overhead and palms facing each other. Move your arms like the hands of a clock into each formation.

Do three rounds.

Play Video

Rest and talk together.

Share some stories about when any of your family members were ‘rescued’ from a difficult situation.

Go deeper: What motivates you to respond to someone else’s need?

Move 512

Day 2: Move

Slow deep lunges

lunge process 900

Practice the slow lunge. Today our focus is on tempo.

Step forward with one leg and count to five as you slowly lower your hips until your back knee touches the ground. Stand up quickly. Repeat for the other leg.

Be a turtle, not a rabbit!

Repeat five times per leg.

Play Video

Go easier: Decrease the tempo and count to three as you lunge.

Challenge 512

Day 2: Challenge

Tower challenge

superman plus squat 900

Work in pairs with six cups per pair. One person holds superman while the other does five squats. After each round place one cup to build a tower. Swap roles. Do six rounds. Try to build your tower as fast as possible each time.

Play Video

Go harder: Make a triangular tower with 10 cups.

Explore 512

Day 2: Explore

Jesus walks on water

Read Mark 6:45-52.

Notice Jesus’ pattern here:

  1. He prays to God
  2. He sees His friends’ need
  3. He then goes to their aid.

Make statue poses for these three aspects from the story. Have fun capturing them in different ways. Take a photo on your phone. Share @familyfitnessfaithfun


  • Who can you see in need today?
  • What could your ‘going’ look like?

Chat to God: Lord give us eyes to see the needs of people around us. Give us wisdom and commitment as we respond to those needs.

Play 512

Day 2: Play

Build a tower race

Divide into two teams. Each team finds eight objects around the house to use to build a tower.

Have a race to build the tallest tower possible. Do it as a relay.

Alternatively, set different challenges each time using the same objects, such as strongest tower, most creative tower, widest tower, and so on.

Play Video

Health tip

Drink more water.

The body can’t store water. It needs a fresh supply every day.

Warm up 512

Day 3: 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 talk together.

When have you been terrified?

Go deeper: What helped you cope when you were terrified?

Move 512

Day 3: Move

Weighted lunges

lunge process 900

Add weight to the lunge. Wear a backpack with a book in it or hold water bottles in your hands. Think creatively to find weights the right size for each person. Remember to keep a proper technique.

Complete two sets of 10 repetitions. Rest 30 seconds between sets.

Play Video

Go harder: Hold the weight over your head while performing the lunges.

Challenge 512

Day 3: Challenge

Fill the cup challenge

dip process 900

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 3: Explore

Jesus meets our needs

Read Mark 6:45-52.

The disciples changed from being terrified to being amazed.

Everyone draws a terrified face on one side of a piece of paper and an amazed face on the other. As the story is read, each person responds by showing the appropriate face on their paper.


Jesus says, “Take courage! It’s me. Don’t be afraid.” What does it mean for you if you say ‘Jesus is in my boat today?’

Chat to God: Make an imaginary boat big enough for your family. Sit in it together and pray for each other to experience the presence of Jesus in your challenges.

Play 512

Day 3: Play

Throw the ball challenge

Everyone makes a paper ball and practices throwing and catching with one hand. Then everyone stands in a circle and throws their ball to the right at the same time as they catch the ball from the left. Encourage one other.

Play Video

Go harder: Increase the speed.

Health tip

Drink more water.

People need different amounts of water each day depending on their age, gender and activity level.

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