The Ultimate Race

The race is a battle!

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

Move to music

Put on some favorite music. Repeat these moves until the music ends:

  • 10 running on spot
  • 5 squats
  • 10 running on spot
  • 5 squats with hand clap above head
Play Video

Rest and talk together.

Do you run faster when something is chasing you or when you’re chasing after something?

Go deeper: Tell of a time when you wanted to run from a situation or problem.

Move 512

Day 1: Move

Wall push-ups

wall push ups 900

Stand with arms outstretched towards a wall. Lean forwards, place palms on the wall, bend elbows and push back to standing position.

Complete 10 wall push-ups and rest. Repeat.

Go harder: Push up from the knees or toes.

Challenge 512

Day 1: Challenge

Push-up relay

push up

Divide into two teams and stand on opposite sides of the room. Put 21 objects such as toys, spoons, or balls in the middle.

Members of each team take turns to run to the center, do five push-ups, pick up an object, and run back to tag the next person. Continue until all objects are picked up.

Which team collected the most?

Play Video

Go easier: Do the push-ups on a wall.

Explore 512

Day 1: Explore

Flee from what is evil

Read 1 Timothy 6:11-12 from the Bible.

These words are written by the apostle Paul in a letter to his good friend and student, Timothy. Timothy is much younger than Paul. Together they had travelled and served many believers in different cities. Paul seeks every opportunity to give advice and teach Timothy how to live a godly life.

Play tag. One person is ‘in’. When the person who is ‘in’ tags someone else, they join the tagger’s team.  (If your family is small, you only join the other team after being tagged three times.) Play until everyone is tagged.

Reread the verses. It contains a list of things we must strive for. Can you name their opposites?

We often underestimate evil and think we can easily resist it, but it entangles us. It is a fight! That’s why Paul encourages us to always flee from what is evil. What do you need to flee from today?

Chat to God: Write a personal list of evil you must flee from. Pray that God would give you strength and wisdom.

Play 512

Day 1: 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.

The walker can close their eyes in the last round.

Play Video

Reflect: What happened when the walker closed their eyes?

Health tip for living long

Be assertive but not aggressive.

Warm up 512

Day 2: Warm-up

Running on hot lava

Spread out around a space. Select a leader. When the leader says “hot lava” everyone runs on the spot as fast as they can. When the leader says “stop” everyone does squats. Repeat until everyone is breathing heavily.

Play Video

Rest and talk together.

What qualities should a good detective or tracker or hunter have?

Go deeper: Share what you most want to accomplish in life.

Move 512

Day 2: Move

Knee push-ups

knee push up process

Complete two sets of 8 repetitions. Rest 30 seconds between sets.

Go easier: Push up against a wall.

Go harder: Increase number of repetitions.

Challenge 512

Day 2: Challenge

Obstacle course

Set up an obstacle course. Use the space you have inside or outside (for example, run to the tree or chair, leap over the path or rug, and so on). Be creative! Take turns to get through the obstacle course as quickly as possible. Time each person.

Play Video
Explore 512

Day 2: Explore

Pursue what is good

Read 1 Timothy 6:11-12.

Organize a small treasure hunt. One adult hides a couple of simple clues, leading the rest of the family to the ‘treasure’.

What is the treasure Paul calls us to pursue? Pursuing these is a ‘good fight of the faith’. It requires concentration, discipline, and constant effort.

Why is it worth making these things your lifelong pursuit?

Read about judo in Japan.

Chat to God: Draw your family. Ask God to help you to pursue righteousness, godliness, faith, love, endurance, and gentleness.


Judo is a combative sport where two athletes compete against each other to make their opponent yield. It was invented in Japan in 1882 and unsurprisingly, Japan is the most successful nation in judo. They have won more medals than any other country. Why have they been so successful?

Japanese judo students start young and learn the basic judo moves from a master. They then practice those moves thousands of times as they perfect them. The best Olympians still practice the basic moves so they become automatic in a fighting contest. The highest scoring move is called an ‘ippon’ where an opponent is forced onto their back.

They follow the idea of ‘repetition to perfection.’ ‘The spirit of Judo and the spirit of Japan are similar. They are connected’.

Play Video

How does this story inspire you to run your own race?

Where does your family need to practice repetition?

Play 512

Day 2: Play

Battle of skill

Form two teams. Each team chooses one representative to compete for each of the skills. If your family is small, each person can compete in each skill and count their points.

Try these: Highest jump, hold breath the longest, clap the loudest, hop the longest on one foot, Hula hoop the longest …  Make up your own!

Count the points to see who won the battle.

Play Video

Health tip for living long

Be assertive but not aggressive. Express your ideas without humiliating others. Stay positive. Avoid accusing or mocking one another.

Warm up 512

Day 3: Warm-up


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.

Play Video

Rest and talk together.

What is the longest time you’ve done something for?

Go deeper: How do you imagine yourself in 10 years? What will you be doing?

Move 512

Day 3: Move

Partner push-ups

partner push ups

The key to a good push-up is keeping your body in a straight line and your elbows close to your side.

Play Video

Face your partner on the floor with your knees on the ground and your hands in line with your shoulders. Do a push-up at the same time and then give each other a one-handed ‘high five’.

Complete 10 and rest. Do two rounds.

Challenge 512

Day 3: Challenge

Global push-up challenge

push up process FINAL 900

How many push-ups can your family do in 90 seconds?

Each family member does as many push-ups as they can in 90 seconds. Combine the scores for the family total.

CLICK HERE to input your family score.

CLICK HERE to look at the weekly leaderboard to see your country’s progress.

Which nation will be our champions?

Explore 512

Day 3: Explore

Hold on to eternity

Link hands and create a human chain. The person at one end touches an immovable object. What is the farthest point your chain can reach without breaking?

Read 1 Timothy 6:11-12.

Have you ever imagined what eternity will look like? It has no beginning and no end … it’s perfect!

Why does Paul ask us to hold on to eternity like a lifeline? Even more than that – to fight for it. What makes eternity so valuable?

Chat to God: Who would you like to spend eternity with? Think of all those you do not wish to part from. Gather one stone or button for each one and pray for them by name.

Play 512

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.

Play Video

Tip for parents

Teach children to resolve conflict from an early age. It requires constant practice. Value relationships, stop bullying, and teach respect.

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The team