अंतिम दौड़

Run to the finish!

पहला दिनदूसरा दिनतीसरा दिन

2 Timothy 4:7-8

Run to the finish

Know your reward

Share the experience

जोश में आना

Corners warm-up

Drop to the ground

Junkyard dog


Mountain- climbers

Twisted mountain- climbers

Mountain- climbers tap-out


Who is faster?

Family.fit finale

Global mountain- climber challenge

अन्वेषण करना

Read the verses and run an obstacle course

Reread verses and make a crown

Reread verses and write encouragement notes


What do you know?

The longest line

Treasure hunt

परिवार देखें। पांच कदम फिट करें

शुरू करना

इस सप्ताह तीन मजेदार सत्रों के साथ अपने परिवार को सक्रिय रहने में मदद करें:

  • सभी को शामिल करें - कोई भी नेतृत्व कर सकता है!
  • अपने परिवार के लिए अनुकूलित करें
  • एक दूसरे को प्रोत्साहित करें
  • अपने आप को चुनौती दें
  • दर्द होने पर व्यायाम न करें

परिवार साझा करें। दूसरों के साथ फिट:

  • सोशल मीडिया पर एक फोटो या वीडियो पोस्ट करें और #familyfit या @familyfitnessfaithfun . के साथ टैग करें
  • परिवार करें। दूसरे परिवार के साथ फिट रहें
Warm up 512

पहला दिन: जोश में आना

Corners warm-up

कमरे के कोनों को 1-4 नंबरों से लेबल करें। प्रत्येक व्यक्ति एक अलग कोने से शुरू होता है और एक अलग वार्म-अप करता है। कमरे के चारों ओर अगले नंबर पर जाएँ। दो राउंड करें।

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

एक साथ आराम करें और बात करें।

What race / competition would you love to win?

गहरे जाना: What lessons do you learn from a race whether you win or lose?

Move 512

पहला दिन: चाल


mountain climber process 900

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 30 repetitions. Build speed and fluency.

और कठिन परिश्रम करें: Complete two rounds.

Challenge 512

पहला दिन: चुनौती

Who is faster?


Measure the total time it takes for every person to complete 10 of each of the following movements:

  • 10 mountain-climbers
  • 10 sit-ups
  • 10 पुश-अप्स
  • 10 lunges

After each 10 movements, tap out for the next person to take over.

Go easier: Do five of each movement.

और कठिन परिश्रम करें: राउंड की संख्या बढ़ाएँ।

Explore 512

पहला दिन: अन्वेषण करना

Run to the finish

Read 2 Timothy 4:7-8 from the Bible.

Looking back on his life, Paul is confident he has done what God has asked of him. He now looks forward to receiving his heavenly reward. Our encouragement comes from knowing that we too can receive this reward if we keep the faith throughout our own ‘race’.

Set up an obstacle course in your home, garden or public space using everyday items. After you’ve each had a turn, talk about which bits you found easy or more difficult and why.

Give each other advice on how to improve. Have another go and see if you can apply what you learned.

What do you think Paul learned on his life ‘race’ by keeping the faith?

Why might keeping the faith be important in our race of life?

Chat to God: Pray for God’s help to keep the faith and finish the race.

Play 512

पहला दिन: खेल

What do you know?

Give everyone a pen and paper.

Play three rounds. Give as many answers as you can in 45 seconds for each round:

Different sports

Things you might find at a sports competition

Things you know about God

Share your responses.

The winner is the person with the most correct answers.

Reflect: Which round was easier? Why? What did you discover about God?

Health tip for living long

Keep your mind active by learning new things.

Warm up 512

दूसरा दिन: जोश में आना

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.

एक साथ आराम करें और बात करें।

Why do people like to win?

गहरे जाना: What is the best prize you could give someone?

Move 512

दूसरा दिन: चाल

Twisted mountain-climbers

Perform 10 ‘twisted’ mountain-climbers. Try and reach the right knee toward the left arm, and then the left knee toward the right arm. Start slowly, then increase speed and fluency.

तीन राउंड करें।

और कठिन परिश्रम करें: Increase the number of rounds or do the mountain-climbers faster.

Challenge 512

दूसरा दिन: चुनौती

family.fit finale

Complete the season with a challenge that includes all we’ve learned!
In pairs complete these movements as fast as possible, but with good technique:

20 seconds of planks and superman

20 burpees, dips, speed skaters, lunges, push-ups, sit-ups, mountain-climbers, squats.

तीन राउंड करें।

Don’t forget to use a timer!

Compare your score to last season.

Explore 512

दूसरा दिन: अन्वेषण करना

Know your reward

Read 2 Timothy 4:7-8 again.

Use household items to make a crown. What do you think the word ‘righteousness’ means? Look up a definition.

Why do you think this is a reward Paul is excited about? Talk about what Paul might have done to deserve such a reward.

Place your crown somewhere in your home to remind you of the rewards God gives us when we ‘keep the faith’.

Read about Niel Louw and Elliot Mujaji.

Chat to God: Pray for teamwork, communication, encouragement and deepening faith to be the rewards we seek within our homes and families.

The sprints

There can be more than one winner! Niel Louw and Elliot Mujaji were competitors in the 100 meters. They were competing at the 2000 Sydney Paralympics because they had both suffered arm amputations in electrical accidents when they were younger. As they rebuilt their lives they became good sprinters and rose up in international competition. Niel went into the competition as the favorite but in the heats had a leg cramp, came last in his race, and missed the final. Elliot ran his heat and won. He was ranked third for the final. The final was a photo finish, but Elliot triumphed as the world’s fastest T46 sprinter.

What is most surprising, however, is that while these were important and life defining races in the world’s toughest competition, both men considered that the greatest prize was still to come. They will both be winners in the greatest race of life, finishing with eternity with God as their prize.

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

What can your family learn from this?

Play 512

दूसरा दिन: खेल

The longest line

Divide into two teams. Allow two minutes for everyone to gather 10 objects (clothing, books, shoes, and so on). Each team then has to make the longest line they can with their objects. The objects must touch end to end. Which team can make the longest line?

Can you go even further? What else can you use to make your line longer without running to gather more objects? Be creative!

Health tip for living long

Keep your mind active. Keep learning new things: new sports, new ideas, new skills. Read widely. Learn formally or informally. Be intentional and share what you are learning.

Warm up 512

तीसरा दिन: जोश में आना

Junkyard dog

One person sits on the floor with legs out to the front and arms out to the side. The others jump over the arm, the legs and the second arm. Everybody jumps two rounds and changes places, so everybody gets to jump.

एक साथ आराम करें और बात करें।

What’s your favorite memory to share with other people?

गहरे जाना: Why do humans need to share what we’ve done or where we’ve been with others?

Move 512

तीसरा दिन: चाल

Mountain-climbers tap-out

mountain climber process 900

Do 10 mountain-climbers and tap out to the next person. Continue until you have completed 100 as a family.

Go easier: Do five and then tap out to the next person.

Challenge 512

तीसरा दिन: चुनौती

Global mountain-climber challenge

mountain climber process 900

How many mountain-climbers can your family do in 90 seconds?

Each family member does as many mountain-climbers 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 family.fit champions?

Explore 512

तीसरा दिन: अन्वेषण करना

Share your experience

Read 2 Timothy 4:7-8.

Why is it important that Paul reminds us his heavenly reward is available to us too?

On cards, sticky notes or slips of paper, write down some simple sentences of encouragement, a scripture verse or a faith experience that you’d like to share with someone. Deliver to a neighbor or friend.

Chat to God: Pray for opportunities to share experiences of faith and the good news with others in your community. Pray they will be open and willing to listen and positively impacted as a result.

Play 512

तीसरा दिन: खेल

Treasure hunt

Divide this week’s Bible verse, 2 Timothy 4:7-8, into six parts and write each part on a different piece of paper.

One person hides the papers around the house or yard. The rest of the family races to find the papers. Combine the papers to make the verse and say it together.

Tip for parents

Help kids discover a love of lifelong learning. Show them that you are always learning and growing yourself. Give everyone the chance to share new ideas at meal times and bedtime.

क्या आपने इसका आनंद लिया? कृपया बाँटें!

ईमेल के रूप में सत्र प्राप्त करने के लिए सदस्यता लें

क्या आप सत्रों को साप्ताहिक ईमेल के रूप में प्राप्त करना चाहेंगे?

नीचे दिए गए फॉर्म का उपयोग करके सदस्यता लें। यह सुरक्षित, सुरक्षित है और हम निम्नलिखित वादे करते हैं:

  • हम आपको कभी भी स्पैम नहीं करेंगे।
  • हम आपका ईमेल पता सुरक्षित रखेंगे और इसे कभी किसी को नहीं बेचेंगे।
  • आप किसी भी समय सदस्यता समाप्त कर सकते हैं।

डाउनलोड तथा अनुवाद


आप नीचे दिए गए बटन पर क्लिक करके इस सत्र को पीडीएफ दस्तावेज़ के रूप में डाउनलोड कर सकते हैं।


यदि आप इसे अपनी भाषा में अनुवादित करते हैं, तो कृपया इसे ईमेल करें [email protected] ताकि इसे दूसरों के साथ साझा किया जा सके।

आप सभी मौजूदा उपलब्ध अनुवादों को नीचे दिए गए बटन के माध्यम से देख सकते हैं:

कृपया अपना भेजें प्रतिपुष्टि

हमें उम्मीद है कि आपने परिवार के इस सत्र का आनंद लिया है। फिट।

हमें यह जानना अच्छा लगेगा कि आपके घर और संस्कृति में क्या काम करता है। यदि आप हमें अपनी प्रतिक्रिया भेजने के इच्छुक हैं तो कृपया नीचे दिए गए फॉर्म का उपयोग करें। वैकल्पिक रूप से आप हमें सीधे ईमेल कर सकते हैं [email protected].

यदि आप चाहते हैं कि हम आपके पास वापस आएं तो कृपया अपना नाम और ईमेल पता नीचे दें। यह पूरी तरह से वैकल्पिक है।

Family.fit सत्रों को तेज़ी से और लगातार विकसित किया जा रहा है। कृपया इस वेबसाइट को बुकमार्क करें, या जल्द ही फिर से वापस आएं, नवीनतम जानकारी प्राप्त करने और भविष्य के सप्ताह डाउनलोड करने के लिए।


परिवार फिट टीम