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简体中文 Growing Deeper
Jesus – risen and alive!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Mark 16:1-7 | Jesus was buried | Jesus has risen | Jesus is waiting |
Warm-up | Grab the tail | Object pick-up relay | Wheelbarrow and inchworm |
Move | Simple Burpees | Burpees | Burpee frog jumps |
Challenge | Plank relay | Tic-tac-toe | family.fit finale |
Explore | Read the verses and identify common scents | Read verses and plan a surprise for others | Read verses and search using hot and cold instructions |
Play | Wheelbarrow obstacle course | Throw the paper ball | Hide and seek |
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
Grab the tail
Everyone wears a scarf or small towel as a ‘tail’ tucked in at the back. The goal is to collect as many tails as you can, while protecting your own. If you lose your tail, do five push-ups and continue the game. Have fun!
Rest and talk together.
What are some of the rituals in your family or community?
Go deeper: Why do people follow rituals?
Day 1: Move
Simple burpee
Put your hands on the ground, step back to get in a plank position, then step both feet forward to stand straight up and clap over your head.
Take a couple of minutes to practice as a family – be sure to give each other good coaching and encouragement. Take turns timing each family member to see how long it takes to do 10 burpees!
Day 1: Challenge
Plank relay
Divide into two groups and stand five meters apart. One person starts in the plank position and moves sideways to the other group. They tag the next person who moves back across the space in a sideways plank.
See how many laps you can do in three minutes.
Go harder: Increase the time to five minutes.
Day 1: Explore
Jesus is buried
Read Mark 16:1-2 from the Bible.
Jesus was laid in a tomb cut out of rock. The entrance was sealed with a huge stone and guarded by soldiers to prevent anyone stealing the body.
Discuss:
Our sense of smell is important. Take turns trying to guess different common scents with your eyes closed.
Anointing a body with spices was part of the burial ritual. The scented spices were extremely expensive and were an expression of love and respect.
Why were the women willing to put so much effort into anointing Jesus’ body?
Think of a time when someone showed their love for you. How did they do it?
Chat to God: Write a letter to God expressing your love. Choose someone to gather the letters and keep them in a safe place. Agree on a time to open them again.
Day 1: Play
Wheelbarrow obstacle course
Assemble an obstacle course which includes some turns. Work in pairs to move through the course in a ‘wheelbarrow’ race.
Wheelbarrow position: One person is in the plank position while the other stands and holds their ankles. Move forward like this.
Time each team. Swap places and do it again.
Health tip
Reduce technology ‘screen’ time.
Day 2: Warm-up
Object pick-up relay
Divide into two teams and stand on opposite sides of a space. Put 21 objects in the middle of the floor. Each team runs and collects the objects one by one as a relay. See which team can collect the most.
Rest and then repeat.
Rest and talk together.
Share the most incredible story you have ever heard.
Go deeper: Why do incredible or unusual events sometimes scare us?
Day 2: Move
Burpees
Stand with feet together. Bend and place your hands on the ground as you jump your feet back into a plank position.
Do a push up, then jump your feet towards your hands. Stand, jump, and clap your hands over your head.
Do 10 burpees slowly and fluidly.
Go easier: Do the simple burpee from Day 1.
Day 2: Challenge
Tic-tac-toe
Make a tic-tac-toe game board on the ground before you start (use tape or rope).
Work in two teams. Each team is given a challenge such as three burpees. When completed, two people run and place their piece on the tic-tac-toe game. Continue with new challenges until the game is won.
Go harder: Increase the number of rounds.
Day 2: Explore
Jesus has risen
Read Mark 16:3-6.
Do you like surprises? Surprise someone from your family before the end of the day. Be creative!
The women in this story experienced an alarming surprise. Jesus was no longer in the tomb!
What new thing did they learn about Jesus in this moment? What does this mean for you today?
Chat to God: Thank you Lord Jesus for taking our sin to the cross. You conquered sin and death. You rose again to prove that you are God. Help us live each day in the light of this truth.
Day 2: Play
Throw the paper ball
Throw the ball challenge: Everyone makes a paper ball and practices throwing and catching with one hand. Then stand in a circle and throw your ball to the right at the same time as you catch the ball from the left. Encourage each other.
Health tip
Reduce screen time. Brainstorm all the good things you can do without a screen and display the list.
Day 3: Warm-up
Wheelbarrow and inch worm
Wheelbarrow: Work with a partner. Walk 10 meters then swap places.
Inch worm: Bend at the waist and place your hands on the floor. Walk your hands out until you’re in a plank position with a flat back. Then walk your feet as close to your hands as you can.
Repeat for 10 meters. Do three rounds.
Rest and talk together.
When have you almost been late to something?
Go deeper: Talk about the longest time you have waited for someone.
Day 3: Move
Burpee frog jump
Do a normal burpee (from Day 2). However, when you come back to standing position after being down on the floor, jump as far as you can like a frog.
Take turns measuring how far each person can jump!
Go easier: Don’t try to jump far.
Day 3: Challenge
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.
Do three rounds.
Don’t forget to use a timer!
Day 3: Explore
Jesus is waiting
Read Mark 16:1-7.
Take turns hiding an object. The hider uses the words “hot” and “cold” to show how close the seekers are to the object.
Why were the women looking for Jesus in the wrong place?
The risen Jesus was expecting them in Galilee, where He had promised He would be.
Where could Jesus be waiting for you today?
Chat to God: Pray in a journey around four different places in your home for: (1) your personal life with God; (2) following God as a family; (3) your country; (4) your friends who are not yet following Jesus.
Day 3: Play
Hide and seek
One person hides something at home that will be recognized by the rest of the family. Give a clue to encourage others to find the missing object.
Repeat with a new object.
Health tip
Reduce screen time.
Only use programs and apps that bring benefit to your family.
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