Gara Ultimate

Run to the finish!

Kërcime të shpejta:

Fillimi

Ndihmoni familjen tuaj të jetë aktive këtë javë me tre seanca argëtuese:

  • Përfshini të gjithë - çdokush mund të drejtojë!
  • Përshtatuni për familjen tuaj
  • Inkurajoni njëri-tjetrin
  • Sfidoni veten tuaj
  • Mos ushtro nëse shkakton dhimbje

Ndani familjen. Veshje me të tjerët:

  • Postoni një foto ose video në mediat sociale dhe etiketoni me #familyfit ose @familyfitnessfaithfun
  • Bëni familje. Përshtatuni me një familje tjetër
Warm up 512

Dita 1: Ngrohja

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

Pushoni dhe bisedoni së bashku.

What race / competition would you love to win?

Shkoni më thellë: What lessons do you learn from a race whether you win or lose?

Move 512

Dita 1: Lëviz

Mountain-climbers

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.

Shkoni më shumë: Complete two rounds.

Challenge 512

Dita 1: Sfida

Who is faster?

s4w12

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 shtytje
  • 10 lunges

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

Go easier: Do five of each movement.

Shkoni më shumë: Rritni numrin e raundeve.

Explore 512

Dita 1: Eksploroni

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

Dita 1: Luaj

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

Dita 2: Ngrohja

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.

Pushoni dhe bisedoni së bashku.

Why do people like to win?

Shkoni më thellë: What is the best prize you could give someone?

Move 512

Dita 2: Lëviz

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.

Bëni tre raunde.

Shkoni më shumë: Increase the number of rounds or do the mountain-climbers faster.

Challenge 512

Dita 2: Sfida

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.

Bëni tre raunde.

Don’t forget to use a timer!

Compare your score to last season.

Explore 512

Dita 2: Eksploroni

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

Dita 2: Luaj

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

Dita 3: Ngrohja

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.

Pushoni dhe bisedoni së bashku.

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

Shkoni më thellë: Why do humans need to share what we’ve done or where we’ve been with others?

Move 512

Dita 3: Lëviz

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

Dita 3: Sfida

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

Dita 3: Eksploroni

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

Dita 3: Luaj

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.

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