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简体中文 Growing Wiser
Going even further
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Matthew 5:43-48 | Jesus teaches us | Jesus challenges us | Jesus sets an example for us |
Warm-up | Wheelbarrow and inchworm | Follow the leader | Grab the tail |
Move | Partner sit-ups | Butterfly sit-ups | Weighted sit-ups |
Challenge | Family plank challenge | Family fun circle | Sit-up/push-up tabata |
Explore | Read the verses and guess an object | Reread verses and guess differences | Reread verses and play mirror game |
Play | Web trap game | Knee tag | Impossible jump |
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
Wheelbarrow and inchworm
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.
Share something you learned recently. Who or where did you learn it from?
Go deeper: Which people do you trust to teach you good and right things?
Day 1: Move
Partner sit-ups
Lie on your back with legs bent and feet firmly on the floor. Curl your body towards your knees to “sit up”. Return to start position.
Work in pairs. One person does sit-ups while the other holds their feet down. Do five sit-ups and swap places.
Do three rounds.
Go harder: Do five or more rounds.
Day 1: Challenge
Family plank challenge
Line up next to each other in a plank position. The first person stands up and jumps over each family member and resumes a plank at the end of the line. The next person does the same until everyone has had a turn (two turns in small families). Work as a team! What is the total distance you can cover in one minute?
Repeat two or three times and see if you can go further each round.
Day 1: Explore
Jesus teaches us
Read Matthew 5:43-48 from the Bible.
These verses continue Jesus’ teaching about what it is like to live in His upside-down Kingdom.
Think of an object. Describe it so others can guess what it is. Think of another object. This time only answer questions with “yes” or “no”. Which was easier? Why?
Here Jesus is clear and direct. What do you think He wants to teach us? What can you learn about yourself? God?
Chat to God: Jesus teaches us in many different ways. Pray that you will recognize God’s lessons and apply them in your life.
Day 1: Play
Web trap game
Get three or more chairs and some string or ribbon. Tie the string between the chairs to create a web. Then try to walk or crawl through the strings without moving the chairs or dislodging the string. See how many different arrangements you can make and how far you can go!
Tip for parents
Plan for success.
Day 2: Warm-up
Follow the leader
Go for a short jog around the house or yard while everyone follows a chosen leader. Try to go to every room or space. The leader can change movements – side steps, high knees and so on. Swap leaders.
Rest and talk together.
What are some things you do with friends that you wouldn’t do with strangers or people who don’t like you?
Go deeper: Enemy is a strong word. Who could Jesus be referring to in your world?
Day 2: Move
Butterfly sit-ups
Lie on your back with the bottom of your feet together and knees out to the side – like a butterfly. Try to keep your feet on the ground as you do ten sit-ups. Rest one minute and repeat.
Go easier: Reduce to five sit-ups.
Go harder: Increase to fifteen sit-ups.
Day 2: Challenge
Family fun circle
Form a circle. One after another, each person does 10 squats. Encourage each other to go as quickly as possible using the correct form. How many times can you go around the circle in two minutes?
Finish the round by holding a plank for 20 seconds and a superman for 20 seconds.
Do three rounds and see how far you can go.
Day 2: Explore
Jesus challenges us
Read Matthew 5:43-48.
Choose one person to leave the room. Give everyone else one minute to change something in their appearance. The person returns and tries to guess what is different. Take turns to guess.
Jesus challenges us to be radically different in how we treat others, including those who may be our enemies. How can we respond to the challenge?
Chat to God: Draw two circles. Write the names of the people you love most in the first circle, and those you find hardest to love in the second. Pray together for the people in both circles and for each other. Ask God to give you His love and acceptance for all people.
Day 2: Play
Knee tag
Compete in pairs. Try to touch your opponent’s knees as many times as you can in 60 seconds while you protect your own with your hands and body position. Change partners and try again.
Now go further and try to touch everyone else’s knees while you protect your own.
Tip for parents
Plan for success. Involve children and teens in making a family budget. This will help them to understand we may need to make hard decisions on how we spend our money.
Day 3: Warm-up
Grab the tail
Everyone wears a scarf or small towel as a ‘tail’ tucked in at the back of their pants. 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 does it mean to be perfect? Can you name something that is perfect, or close to perfect?
Go deeper: Jesus calls His disciples to meet the highest possible standard. How can we do this practically?
Day 3: Move
Weighted sit-ups
Find an object around your home that has some weight to it such as a bottle of water, a toy, or something else you can hold.
Do 10 sit-ups while holding the weight close to your chest. Be sure to squeeze your core when doing the sit-up.
Do three rounds.
Go easier: Reduce to five sit-ups.
Go harder: Increase to fifteen sit-ups.
Day 3: Challenge
Sit-up/push-up tabata
Listen to the Tabata music.
Do sit-ups for 20 seconds, then rest for 10 seconds. Do push-ups 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 3: Explore
Jesus sets an example for us
Read Matthew 5:43-48.
Split into pairs and play the mirror game. One person is the mirror and must repeat the other person’s movements exactly. Switch roles after 30 seconds.
According to Jesus, why do we need to love our enemies? God demands difficult things from us but gives us His own example. How can we reflect the perfection of our Heavenly Father?
Chat to God: Thank God that He freely gives gifts like sun and rain to everyone. Ask God to help you follow His example and to love everyone, including those who persecute you or make your life difficult.
Day 3: Play
Impossible jump
Make a line on the ground. Everyone stands on the line and jumps as far as possible. The second time everyone stands on the line and holds their toes while they jump.
Reflect:
Why was it impossible the second time?
This week we have been learning how to go even further in becoming more like Jesus as we love and pray for our enemies. Like this game, it sounds easy, but it is hard, even impossible, without God’s help.
Tip for parents
We are models for our kids.
When we model peaceful and loving relationships, our children feel more secure and loved. How we talk and behave in front of our children has a big influence on them.
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