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简体中文 Week 11: Trust
How this works
As a family, do some physical exercise three days a week (though even once is helpful!). If you can do it more often, then do other types of exercise too – walking, jogging, riding, skating, or swimming.
Each week of family.fit has a theme. The focus this week is trust. Each step below helps you explore the theme together.
Each session is an adventure made up of seven steps.
There are three options for each step, giving three days of exercise programming.
Remember anyone in the household can take the phone and lead a different step in the adventure.
Have fun together!
Translations
If you translate this into your language, please email it to [email protected] so it can be shared with others.
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7Watch the family.fit 7 steps
Step 1: Warm-up
Start moving the whole body: 5 minutes
Do the following whole-body warm-ups
Day 1 — 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.
- 10 Jumping jacks
- 10 Butt kicks
- 10 High plank to low plank
- 10 Squats
Watch this video.
Day 2 — Follow the leader
One person is leader for each round. Start by jogging around. The leader says a name and the family must move like this. Mix them up.
Watch this video.
Mr. Slow – move slowly
Mr. Rush – move fast
Mr. Jelly – shake your whole body
Mr. Muddle – walk backwards
Mr. Bounce – hop around
Mr. Small – crouch and keep moving
Mr. Strong – move flexing your muscles
Mr. Tall – stretch up and move
Mr. Tickle – wave your arms around
Mr. Happy – move and smile
Day 3 — Corners warm-up
Repeat Day 1.
Step 2: Talk together
Rest and start a conversation: 5 minutes
Sit or stand together and start a short conversation. Here are some questions to get you started.
Day 1 — Discuss
It’s very special to have people you can trust. Who would you trust to keep a secret? Who would you trust to help you in trouble? Who would you trust to defend you if other people were giving you a hard time?
Day 2 — Discuss
Have you ever been let down by people you trusted? What did that feel like at the time? What does it feel like now?
Day 3 — Discuss
What makes a group of people trustworthy? Do you think that you’re the kind of family that other families would trust? Why?
Step 3: Move
Move and squat: 5 minutes
Practice squats to develop leg and core strength.
Day 1 — Practice squats
Practice this movement in pairs. Start with 10 squats and take a short rest. Then do rounds of 15, 20 and 25.
Watch this video.
Day 2 — Scaled squats
Easier version: Sit on a chair and stand up. Do 20 repetitions.
Harder version: Jump Squat – Go down as a regular squat but rise up into a jump. Do 20 repetitions.
Watch this video.
Day 3 — Squats and planks
Work in pairs. One person does 20 squats while the other stays in a plank position. Alternate between squats and a plank. Complete three rounds.
Watch this video
Step 4: Challenge
Move in a family challenge: 10 minutes
Challenging each other helps give you energy.
Day 1 — Unity squat
Stand in a circle holding hands.
Complete 10 squats together. Rest for 15 seconds. Repeat.
Complete four rounds if you can. At the end, give a high five to everyone.
Watch this video.
Day 2 — Throw the dice
Find or make a dice. Complete 80 squats as a family (or more). Each person rolls the dice and does that number of squats. Keep a total count.
Day 3 — Tic-tac-toe
Work in two teams. Each team is given a challenge. For example, 10 squats or superman holds. When completed, two people run and place their piece on the tic-tac-toe game. Continue with new challenges.
Step 5: Explore
Explore the Bible together: 5 minutes
Explore the Life Question – “Who do I trust?” Read Acts 16:25-34
Day 1 — Read and talk
Read the story. What things surprise you? How would you feel as a prisoner in a crowded cell? How would you react when Paul and Silas start singing and praying? Why do you think they still trust God when they have been imprisoned?
Day 2 — Reread and act it out
Choose roles and act out the story. The jailer is terrified when he thinks everyone has escaped. Why did he trust Paul and Silas when he hardly knew them? If someone asked you: ‘What must I do to really live?’, what would you say?
Day 3 — Reread and talk
The jailer and his family put their trust in Jesus. Can you think of some Gospel stories Paul and Silas might have shared about Jesus that convinced them He was trustworthy?
Step 6: Pray
Pray and cool down: 5 minutes
Take time to look outwards and pray for others.
Day 1 — Pray and send a thank you
Thank God for the people you are able to trust. Send them a thank you message so they know you appreciate them.
Day 2 — It might be you!
Some people at your school, workplace, or in your neighborhood may have no one they can turn to when they need help. Pray that they will find a trustworthy person. It might be you!
Day 3 — Celebrate in song
Celebrate the trustworthiness of God by creating a song of thanksgiving. Get contributions from everyone in the family. Record it and send it to a friend or family.
Step 7: Play together
Play games as a family: 5 minutes
Play together in active challenges. Have fun!
Day 1 — Egg race
Make a short obstacle course. In pairs stand with a boiled egg or other small object between your foreheads. Carry it through the course and back (no hands). If you drop it you must restart the race
Day 2 — Trust walk
Work in pairs. One person is blindfolded while the other gives instructions to get to a goal. Put some obstacles out to make it more challenging.
Watch this video.
Day 3 — Back to back drawing
Sit in pairs back to back. One person has a simple picture and must give instructions to the other to draw it. Don’t show the picture or say what it is.
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Please send your feedback
We hope you have enjoyed this session of family.fit.
We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at [email protected].
The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.
Thank you.
The family.fit team