The Ultimate Race

Run with your team!

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

Drop to the ground

Run around the room or yard as you do this activity.

One person is the leader. When the leader shouts out a body part such as elbow, knee, back, or ear, everyone must put that body part on the ground.

Play Video

Rest and talk together.

Take turns to name one thing common to all members of your family, and then one thing that is unique to each member.

Go deeper: Talk about a time when someone else’s skill was a big help to you.

Move 512

Day 1: Move


squat process

Stand in front of a low chair. Bend your knees so you sit lightly on the chair. Stand up again.

Play Video

Do 10 repetitions then rest.  Complete three rounds.

Go harder: Complete five rounds.

Challenge 512

Day 1: 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.

Play Video

Go harder: Increase the number of repetitions in 20 seconds.

Explore 512

Day 1: Explore

One body – many parts

Read 1 Corinthians 12:12 from the Bible.

In this verse, and the passage in which it is found, Paul reminds us that we all have different gifts and abilities to serve one body – one team. Paul uses our familiarity with our bodies to show how important we are to each other. We run life’s race as a team!

Collect the equipment and ingredients needed to make a cake the family enjoys. Put these on your table and gather around.

Paul tells us ‘Team Jesus’ is made up of many different members with different gifts. Take turns to hold one of the items and describe one of your gifts or abilities.

Why is it important that we all bring different gifts and abilities to the team?

Can you make your cake today?

Chat to God: Write each of the gifts you named on individual pieces of paper. Add them all to a container. Thank God for each other’s gifts.

Play 512

Day 1: Play

Together we go

Line up next to each other. Using a rag or nylon stocking, tie yourself at the ankle to the person on either side of you. (The people on each end will have their outside foot free.)

As a team work together to move from a starting point to the finish as fast as possible. Make sure you stay connected. Rest and repeat.

Do three rounds. Try to get faster each time.

Play Video

Reflect: What helped you succeed?

Health tip for living long

Forgive one another daily.

Warm up 512

Day 2: 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 (bend and touch knee with opposite hand).

Repeat until everyone is breathing heavily.

Play Video

Rest and talk together.

What are some activities that cannot be done alone?

Go deeper: Talk about a time you achieved something big by working with others.

Move 512

Day 2: Move

Back to back squats

patner squats 900

Stand back to back with a partner. Lean on each other and descend to a 90-degree squat position. Maintain that position and pass a ball overhead to each other. See how many times you can pass it in 30 seconds.

Rest and repeat.

Play Video

Do three rounds. Try to increase the number of ball passes each round.

Challenge 512

Day 2: Challenge

Family squat challenge

family challenge 900

Stand in a circle facing each other. Do 150 squats as a family. One person starts and then taps out to the next person when ready for a break.

Play Video

Go harder: Use a stopwatch. Repeat the challenge and try to improve your time.

Explore 512

Day 2: Explore

We need the team

Read 1 Corinthians 12:12 again.

On a large sheet of paper, draw a picture of a human body (trace around a young child). Talk about how the parts of the body make a team.

What would happen to the body if one part didn’t work? (for example, legs, hands, ears)

Why does the body need each part?

Read about blind football and how the players work skillfully as a team.

Chat to God: Pray that each person’s gifts can be used in the family well.

Blind football

Blind football is a game like futsal with five players on each team. It is designed for athletes who are visually impaired. Players use blindfolds (except the goalie), so everyone plays the game in total blindness. It is part of the Paralympics (‘Parallel’ Olympics).

It is one of the most amazing team sports to watch. It is played with such speed and accuracy it is hard to believe the players cannot see the ball. The crowd must remain silent so the players can hear the tiny bell in the ball to locate it. Each team must communicate really well with each other so that they know where other team members are positioned.

Brazil has been the champion at recent events.

Play Video

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

What can your family learn from this?

Play 512

Day 2: Play

Trust walk

Work in pairs. One person is blindfolded while the other gives instructions to get to a goal. Put some obstacles out to make it more challenging. If possible do it outside. Swap roles after some time.

Play Video

Health tip for living long

Forgive one another daily. Don’t take resentment and anger to bed with you. Try to fix hurt relationships promptly and sincerely. Ask for God’s help.

Warm up 512

Day 3: 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. Do two rounds.

  1. 10 jumping jacks
  2. 10 running on spot
  3. 10 mountain-climbers
  4. 10 squats
Play Video

Rest and talk together.

Who helps you grow in your life and faith?

Go deeper: Who are you helping grow?

Move 512

Day 3: Move

Opposite squats

Mum & Dad doing squats.01

Stand facing a partner. Do squats at the same time. Give each other a ‘High 10’ hand clap at the bottom of each squat. Do 10 repetitions.

With every squat, take turns telling one thing that brings you joy.

Rest for one minute and swap partners.

Do three rounds.

Go harder: Increase the number of rounds or do the squats faster.

Challenge 512

Day 3: Challenge

Global squat challenge

squat process

How many squats can your family do in 90 seconds?

Each family member does as many squats 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

We are one big team

Read 1 Corinthians 12:12 again.

Can you remember the first time you heard about Jesus?

Can you name some people from the past who have faithfully served Jesus?

We are part of a team who have followed Jesus for thousands of years. It’s a big team.

What is one of the most important reasons you are a follower of Jesus today?

Finish by reading the verse again together.

Chat to God: Join some narrow strips of paper to make a long strip. Take turns to draw a stick figure, connected to the previous figure, and write the names of people past and present. As you write and draw, thank God for each person.

Play 512

Day 3: Play

Show me the way

Work with a partner. One is blindfolded and has a ball and the other has a bucket or similar.

In round one, the blindfolded person has three attempts to throw the ball into the bucket without knowing where it is. Place the bucket about two meters away.

In round two, the blindfolded person throws the ball into the bucket as it held by their partner. The partner can give directions like, “I am here” or “This way”. Swap roles.

Play Video

Tip for parents

One of the most important things parents can do is teach kids to mend broken relationships. Parents will make mistakes and can model how to say sorry.

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The team