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Building treasure that lasts!

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Building treasure that lasts

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Komma igång

Hjälp din familj att vara aktiv den här veckan med tre roliga sessioner:

  • Involvera alla - vem som helst kan leda!
  • Anpassa för din familj
  • Uppmuntra varandra
  • Utmana er själva
  • Träna inte om det orsakar smärta

Dela family.fit med andra:

  • Lägg upp ett foto eller en video på sociala medier och tagga med #familyfit eller @familyfitnessfaithfun
  • Gör familj. Passar med en annan familj
Warm up 512

Dag 1: Uppvärmning

Starfish

Work with a partner. One person gets in a plank position with legs apart. The other person jumps over the legs, one leg at a time and returns to the start. Repeat 10 times and then swap places.

Gör tre omgångar.

Vila och prata tillsammans.

Talk about an item you really liked that was destroyed or stolen.

Go deeper: What things do you value or treasure most?

Move 512

Dag 1: Flytta

Bergsklättrare

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 50 repetitions. Rest after every 10.

Gå lättare: Reduce repetitions to 20 or 30.

Gå hårdare: Increase repetitions to 80 or 100.

Challenge 512

Dag 1: Utmaning

Ge allt du har

Give each person several coins or tokens. How many coins can you collect as a family in eight minutes? Set a timer, and complete at your own pace:

  • 20 lunges
  • 10 sit-ups
  • 5 push-ups

This is one round. One round = one coin. Each time you complete a round, place a coin in the middle. See how many coins you can collect as a family. Grow together by giving all you have.

Explore 512

Dag 1: Utforska

What we value

Read Matthew 6:19-24 from the Bible.

Jesus expects His followers to adopt the values of His upside-down kingdom. He warns us against living for the things of this life.

Run and find something you treasure. Share why this item is important to you.

What does it mean to store up treasures in heaven?

The things we treasure rule our lives. Where people put their treasure reveals where their hearts really are.

Chatta med Gud: Spend time alone with God and ask Him to show you where your treasure is. Consider what you think about, and how you use your time, talents, and money.

Play 512

Dag 1: Spela

Råna boet

Place several balls or pairs of socks per person in a container in the middle. It should be an equal distance from all players. Each person also has a ‘nest’ (small container) in front of them. Set a timer for five minutes.

On “go” everyone runs to the middle and grabs one item for their nest. Continue until all the ‘treasure’ is gone. Players can steal one item at a time from each other’s nests but cannot defend their own. The person with the most ‘treasure’ in their nest at the end of five minutes wins.

Hälsotips

Ät bra.

Warm up 512

Dag 2: Uppvärmning

Mirror warm-up

Stand with a partner. One person decides actions such as high knees running, squats, superman, lunges, and so on. The other person acts as the mirror and follows their actions.

Swap roles after 60 seconds.

Vila och prata tillsammans.

What role do the eyes have in our body?

Gå djupare: How can things we look at make our minds full of light or darkness?

Move 512

Dag 2: Flytta

Bergsklättrare och plankor

Do 10 mountain-climbers and then hold a plank position for 10 seconds. Rest for 30 seconds.

Do five rounds.

Gå lättare: Reduce to three rounds.

Gå hårdare: Complete 15 mountain-climbers each round.

Challenge 512

Dag 2: Utmaning

Tabata utmaning

Lyssna på Tabata-musiken.

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.

Gå hårdare: Öka antalet repetitioner på 20 sekunder.

Explore 512

Dag 2: Utforska

What we see

Read Matthew 6:22-23.

Tie a thin scarf over someone’s eyes, spin them around and ask them to find the door. How long did it take? Do it again without the scarf.
Some things we look at or think about are like a scarf over our eyes. They make it much harder to see where we are going.

How can we have healthy spiritual ‘eyes’?

Chatta med Gud: Pray that God will help you to have healthy eyes and that as a family you would look at things that will bring light into your lives rather than darkness.

Play 512

Dag 2: Spela

Flip-flop-relä

Work in pairs. One person will be the walker, the other will move the flip-flops. The walker walks slowly across the room while the other person moves the two flip-flops so the walker always steps on a flip-flop. Swap roles.

Gör tre omgångar. I den sista omgången kan rullaren stänga ögonen. Vad händer?

Hälsotips

Ät bra.

Stock your food cupboard and fridge with ingredients that are quick to prepare and easy to cook.

Warm up 512

Dag 3: Uppvärmning

Speed ball

Find a ball. Everyone runs around the space throwing the ball to one another to catch. When someone drops the ball, they must do six squats or three burpees.

Vila och prata tillsammans.

Talk about a time you had to choose between two options.

Gå djupare: What does it mean to be completely devoted to one thing?

Move 512

Dag 3: Flytta

Mountain-climber marathon

mountain climber process 900

Do 100 mountain-climbers. Only rest as needed.

Gå lättare: Reduce number to 50.

Gå hårdare: Increase number to 125.

Challenge 512

Dag 3: Utmaning

Sida vid sida

Lineup side-by-side. Use a rag or stocking to join ankles with the person on either side of you. (Those on each end will have their outside foot free.) Start a timer.

Begin by completing 10 squats at the same time, then work together as a team to move as fast as possible across the room or garden to a finishing line. You must move sideways (not forwards or backwards) and stay connected. Stop the timer when the last person crosses the finish line and the whole family has completed another 10 squats together. Rest and repeat.

Do three rounds. Try to get faster!

Explore 512

Dag 3: Utforska

Who we serve

Read Matthew 6:24.

Choose two people to be ‘masters’ and ask them both to give commands at the same time. What happens?

Jesus makes it clear that you cannot be devoted to God if you are devoted to money and the things money will buy.

Why is it impossible to serve both God and money? Who are you serving today?

Chat to God: Ask God’s forgiveness for the times you are not devoted to Him. If Jesus Christ is your Lord, pray that you will serve and glorify Him alone.

Play 512

Dag 3: Spela

Samurai, Ninja och Sumo

Make up a simple action for the three different characters – Samurai, Ninja and Sumo. Stand facing each other and choose a leader.

Everyone, including the leader, secretly chooses a character to act out. At the count of 3, everyone does the action for their chosen character. Anyone with the same character as the leader gets a point. The first person to five points wins.

Swap leaders and play again.

Reflektera: How did you feel when you chose the right option?

Tips för föräldrar

Listen to your kids when they share how they are feeling. They will look to you for support and reassurance. Accept how they feel and give them comfort.

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Tack.

Family.fit-teamet