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简体中文 Growing Deeper
Jesus does the impossible!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Mark 10:17-31 | Being good is not enough | It’s impossible to save yourself | God loves to save us |
Warm-up | Relays | Unbroken circle | Mirror warm-up |
Move | Partner sit-ups | Butterfly sit-ups | Weighted sit-ups |
Challenge | Random challenge | Sit-up / push-up Tabata | Sit-up tag |
Explore | Read the verses and write a checklist | Read verses and object challenge | Read the verses and open a hard bottle lid |
Play | Ants on a log | I need, I need | Tangled up |
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
Relays
While everyone does jumping jacks, one person runs to the far side of the room or yard, picks up an object, and runs back. They give the object to someone else to continue the relay. Keep going until everyone has had a turn.
Rest, then do another relay while everyone does speed skaters.
Rest and talk together.
Talk about the positives and negatives of following rules.
Go deeper: What makes you think someone is a good person?
Day 1: Move
Partner Sit-ups
Lie on your back with legs bent and feet firmly on the floor. Curl your body towards your knees to “sit-up”. Return to start position.
Work in pairs. One person does sit-ups while the other holds their feet down. Do five sit-ups and swap places.
Do three rounds.
Go harder: Do five or more rounds.
Day 1: Challenge
Random challenge
Write the numbers 1-10 on pieces of paper and put them in a hat or bowl.
Each person picks one paper and does the number of sit-ups indicated before tapping out to next person.
Return all papers to the container. Do three rounds. Change the movement each time or even add fun actions.
Go harder: Do four or more rounds.
Day 1: Explore
Being good is not enough
Read Mark 10:17-31 from the Bible.
Jesus continually stretched His disciples in their thinking. In these verses Jesus meets a wealthy, religious man and teaches us important truths about the Kingdom of God.
Discuss:
Write a checklist of the things a good student or worker would do. Read verses 17-22. Write one of these checklists for the man who met Jesus.
- What did he get right and what did he get wrong?
None of us live perfectly. No one is ‘good’ except God!
Chat to God: Think about the things you have done wrong that have hurt others. Say sorry to God. Thank God that He is good!
Day 1: Play
Ants on a log
Everyone stands on a ‘log’ (a line, log or a bench). The goal is to reverse your order on the log without anyone falling off. Work together so everyone is successful. Set a timer. Do it again and try to beat your time.
Health tip
Drink more water.
Day 2: Warm-up
Unbroken circle
Everyone holds hands and stands in a circle. Do these moves together:
- 5 squats
- 5 lunges
- 5 superman holds
- 5 push-ups
Repeat. Try not to break the circle.
Rest and talk together.
What things are hard for you to do by yourself?
Go deeper: What is something you would find impossible to do?
Day 2: Move
Butterfly sit-ups
Lie on your back with the bottom of your feet together and knees out to the side – like a butterfly. Try to keep your feet on the ground as you do five sit-ups. Rest between rounds. Do three rounds.
Go harder: Do five rounds or more.
Day 2: Challenge
Sit-up / push-up Tabata
Listen to the Tabata music.
Do sit-ups for 20 seconds, then rest for 10 seconds. Do push-ups for 20 seconds, then rest for 10 seconds.
Repeat this sequence. Do eight rounds.
Go harder: Increase the number of repetitions in 20 seconds.
Day 2: Explore
It’s impossible to save yourself
Read Mark 10:23-26.
Gather five differently sized objects around your house. See if you can fit them through a small hole or the ‘eye’ of a needle.
- What would you have to do to a camel to fit it through?
It’s impossible, isn’t it? This is a great picture of us trying to get into God’s kingdom by being good enough.
Chat to God: Write some good things that you as a family pride yourself in. It’s impossible to use these things to qualify you to get into God’s kingdom. Ask God to help you see what He wants.
Day 2: Play
I need, I need
One person leads the game. They shout, “I need, I need … a ball.” Everyone runs to find a ball. Whoever brings the object back first wins a point. Continue the game by asking for common household objects.
After a few rounds swap leaders. Ask for objects of more value, such as money, phones, watches, or candy. Win five points for these items if you are the first to bring them.
Discuss: What was it like to find and give away more valuable objects? Did it change anything?
Health tip
Drink more water.
Carry water with you and drink some whenever you feel thirsty.
Day 3: Warm-up
Mirror warm-up
Stand with a partner. One person decides actions such as high knees running, squats, superman, lunges, and so on. The other person acts as the mirror and follows the actions.
Swap roles after 60 seconds.
Rest and talk together.
What did you ask someone to help you with this week?
Go deeper: Is it easy or hard for you to ask for help?
Day 3: Move
Weighted sit-ups
Find an object around your home that has some weight to it such as a bottle of water, a toy, or something else you can hold.
Do five sit-ups while holding the weight close to your chest. Be sure to squeeze your core when you do the sit up!
Rest. Do three rounds.
Go harder: Complete five or more rounds.
Day 3: Challenge
Sit-up tag
Find a space where you can all run around. One person is the ‘tagger’ who chases everyone to tag them. When someone is tagged, they stop and do three sit-ups. They then become the new tagger.
Play for three minutes or until everyone is exhausted.
Go harder: Play for five minutes.
Day 3: Explore
God loves to save us
Read Mark 10:24-31.
Get a tightly closed bottle or jar. Let the youngest person in the family try to open it. If they can’t do it, they should ask the next person for help.
Although it’s impossible for us to save ourselves, God can save us. He wants us to humbly ask Him to do it for us. Do it now!
Chat to God: Lord Jesus, I cannot save myself by being good all the time. I continue to fail. I need you to save me. I put my trust in you.
Day 3: 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
Drink more water.
Help the environment by recycling empty plastic bottles.
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