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简体中文 Growing Wiser
Building treasure that lasts!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Matthew 6:19-24 | What we value | What we see | Who we serve |
Warm-up | Starfish | Mirror warm-up | Speed ball |
Move | Mountain-climbers | Mountain-climbers and planks | Mountain-climber marathons |
Challenge | Give all you have | Tabata challenge | Side by side |
Explore | Read the verses and discuss treasure | Reread verses and cover eyes | Reread verses and roleplay |
Play | Rob the nest | Flip-flop relay | Samurai, Ninja and Sumo |
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
Starfish
Work with a partner. One person gets in a plank position with legs apart. The other person jumps over the legs, one leg at a time and returns to the start. Repeat 10 times and then swap places.
Do three rounds.
Rest and talk together.
Talk about an item you really liked that was destroyed or stolen.
Go deeper: What things do you value or treasure most?
Day 1: Move
Mountain-climbers
Put hands and feet on the ground and keep your whole body straight like a plank. Move one knee up towards your elbows and then move foot back to the starting position. Repeat with other leg.
Do 50 repetitions. Rest after every 10.
Go easier: Reduce repetitions to 20 or 30.
Go harder: Increase repetitions to 80 or 100.
Day 1: Challenge
Give all you have
Give each person several coins or tokens. How many coins can you collect as a family in eight minutes? Set a timer, and complete at your own pace:
- 20 lunges
- 10 sit-ups
- 5 push-ups
This is one round. One round = one coin. Each time you complete a round, place a coin in the middle. See how many coins you can collect as a family. Grow together by giving all you have.
Day 1: Explore
What we value
Read Matthew 6:19-24 from the Bible.
Jesus expects His followers to adopt the values of His upside-down kingdom. He warns us against living for the things of this life.
Run and find something you treasure. Share why this item is important to you.
What does it mean to store up treasures in heaven?
The things we treasure rule our lives. Where people put their treasure reveals where their hearts really are.
Chat to God: Spend time alone with God and ask Him to show you where your treasure is. Consider what you think about, and how you use your time, talents, and money.
Day 1: Play
Rob the nest
Place several balls or pairs of socks per person in a container in the middle. It should be an equal distance from all players. Each person also has a ‘nest’ (small container) in front of them. Set a timer for five minutes.
On “go” everyone runs to the middle and grabs one item for their nest. Continue until all the ‘treasure’ is gone. Players can steal one item at a time from each other’s nests but cannot defend their own. The person with the most ‘treasure’ in their nest at the end of five minutes wins.
Health tip
Eat well.
Day 2: 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 their actions.
Swap roles after 60 seconds.
Rest and talk together.
What role do the eyes have in our body?
Go deeper: How can things we look at make our minds full of light or darkness?
Day 2: Move
Mountain-climbers and planks
Do 10 mountain-climbers and then hold a plank position for 10 seconds. Rest for 30 seconds.
Do five rounds.
Go easier: Reduce to three rounds.
Go harder: Complete 15 mountain-climbers each round.
Day 2: Challenge
Tabata challenge
Listen to the Tabata music.
Do mountain-climbers for 20 seconds, then rest for 10 seconds. Run on the spot 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
What we see
Read Matthew 6:22-23.
Tie a thin scarf over someone’s eyes, spin them around and ask them to find the door. How long did it take? Do it again without the scarf.
Some things we look at or think about are like a scarf over our eyes. They make it much harder to see where we are going.
How can we have healthy spiritual ‘eyes’?
Chat to God: Pray that God will help you to have healthy eyes and that as a family you would look at things that will bring light into your lives rather than darkness.
Day 2: Play
Flip-flop relay
Work in pairs. One person will be the walker, the other will move the flip-flops. The walker walks slowly across the room while the other person moves the two flip-flops so the walker always steps on a flip-flop. Swap roles.
Do three rounds. In the last round the walker can close their eyes. What happens?
Health tip
Eat well.
Stock your food cupboard and fridge with ingredients that are quick to prepare and easy to cook.
Day 3: Warm-up
Speed ball
Find a ball. Everyone runs around the space throwing the ball to one another to catch. When someone drops the ball, they must do six squats or three burpees.
Rest and talk together.
Talk about a time you had to choose between two options.
Go deeper: What does it mean to be completely devoted to one thing?
Day 3: Move
Mountain-climber marathon
Do 100 mountain-climbers. Only rest as needed.
Go easier: Reduce number to 50.
Go harder: Increase number to 125.
Day 3: Challenge
Side by side
Lineup side-by-side. Use a rag or stocking to join ankles with the person on either side of you. (Those on each end will have their outside foot free.) Start a timer.
Begin by completing 10 squats at the same time, then work together as a team to move as fast as possible across the room or garden to a finishing line. You must move sideways (not forwards or backwards) and stay connected. Stop the timer when the last person crosses the finish line and the whole family has completed another 10 squats together. Rest and repeat.
Do three rounds. Try to get faster!
Day 3: Explore
Who we serve
Read Matthew 6:24.
Choose two people to be ‘masters’ and ask them both to give commands at the same time. What happens?
Jesus makes it clear that you cannot be devoted to God if you are devoted to money and the things money will buy.
Why is it impossible to serve both God and money? Who are you serving today?
Chat to God: Ask God’s forgiveness for the times you are not devoted to Him. If Jesus Christ is your Lord, pray that you will serve and glorify Him alone.
Day 3: Play
Samurai, Ninja and Sumo
Make up a simple action for the three different characters – Samurai, Ninja and Sumo. Stand facing each other and choose a leader.
Everyone, including the leader, secretly chooses a character to act out. At the count of 3, everyone does the action for their chosen character. Anyone with the same character as the leader gets a point. The first person to five points wins.
Swap leaders and play again.
Reflect: How did you feel when you chose the right option?
Tip for parents
Listen to your kids when they share how they are feeling. They will look to you for support and reassurance. Accept how they feel and give them comfort.
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The family.fit team