English (UK) 
العربية 
Deutsch 
Español 
Français 
हिन्दी 
Italiano 
Português do Brasil 
Português 
Русский 
Shqip 
Svenska 
اردو 
简体中文 Week 12: Discipline
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 discipline. 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.
2
3
4
5
6
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 — Corner warm-up
Everyone runs on the spot in a different corner of the room. One person runs to the diagonal corner and taps that person who runs to another corner. Continue for two minutes.
Watch this video.
Day 2 — Run on the line
Line up next to each other.
Jump once at the starting point and jog to the midway point.
At the midway point, jog backwards to the starting point.
Jump once and jog to the finish line. Jump again and jog backwards to the midway point and then back to the finish line.
Jog back the starting point and repeat.
Watch this video.
Day 3 — Corner warm-up
Repeat Day 1 with high knees.
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
Have you ever done well in sport, school, work or friendship? How did you feel when success was unexpected? How did you feel when you tried hard to do well?
Day 2 — Discuss
Choose one or two family goals for the year. For example: walk for three days a week, do a favor for a neighbor, learn a new recipe. How might you need to ‘strain toward’ them? Who will keep you focused?
Day 3 — Discuss
You’ll need to be disciplined to reach your family goal. What are some things you can do to make sure you’re not distracted? Are some sacrifices required?
Step 3: Move
Move and do down-ups: 5 minutes
Practice down-ups to develop leg and core strength.
Day 1 — Practice down-ups
With hands and feet on the ground, walk or jump feet backwards so your body is in a straight line. Walk or jump feet up close to your hands and then stand up and clap your hands over your head.
Try five down-ups and then rest. Repeat three times.
Watch this video.
Day 2 — Down-ups
Do five down-ups and tap to the next person. Continue until you have completed 50.
Watch this video.
Day 3 — Paired down-ups
One pair does five down-ups together then taps out to another pair. Repeat. Try to do as many down-ups in 90 seconds as you can.
Watch this video.
Step 4: Challenge
Move in a family challenge: 10 minutes
Challenging each other helps give you energy.
Day 1 — Family challenge
Write labels for the six movements below (one per card) and place in a circle. One person spins a bottle and does the movement it points to. Tap to the next family member.
Challenge: 120 movements as a family. Five lunges, Five down-ups, Five push-ups, 10 squats, 10 sit-ups, 10 high knees running.
Day 2 — Color relay
Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time, and bring it back to the starting point. Race against the clock.
Day 3 — 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.
Watch this video.
Step 5: Explore
Explore the Bible together: 5 minutes
Explore the Life Question – “Does my life reflect discipline?” Read 2 Timothy 2:5 and Philippians 3:13-17
The following verses come from two letters in the Bible written by the Apostle Paul.
Paul wrote these words to a young friend called Timothy to encourage him to stay focused on Jesus:
“Anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules.”
2 Timothy 2:5 NIV
And he wrote these words to the church in Philippi:
“But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus... Join together in following my example, brothers and sisters, and just as you have us as a model, keep your eyes on those who live as we do.”
Philippians 3:13-17 NIV (Abridged)
Day 1 — Read and talk
In Paul’s time, athletics was popular. To win, you had to be disciplined by training hard and keeping the rules. What rules in your family and neighborhood are not written down? What happens if they’re broken? Why do we have rules?
Day 2 — Reread and act it out
We all make mistakes. Paul had to 'forget what is behind.’ What mistake of yours is hard to 'forget’? Those mistakes can stop us from being focussed. What restoration is needed to help you move on?
Day 3 — Reread and talk
Paul says the best prize is to know Jesus well. This requires discipline. Why do you think this was Paul’s top goal? What’s your top goal in life? Will it help you and others?
Step 6: Pray
Pray and cool down: 5 minutes
Take time to look outwards and pray for others.
Day 1 — Pray and stretch
Sit quietly. Think about times you’ve deliberately broken rules – even if no one has noticed. Tell God about them. If you’re sorry, ask Him to forgive you and help you to change. He will!
Day 2 — Sorry note
Each person takes a piece of paper. Write or draw about a mistake you made that hurt someone. Have courage to say sorry. Then tear the paper into pieces and say “it’s over”. ‘Press on’ and find a way to be a positive example to them and others.
Day 3 — Pray to grow
Share an idea from this week’s Bible reading that impacted you, and say how it will help you if you implement it. This could be your goal for the week. Now it’s time for self-discipline!
Step 7: Play together
Play games as a family: 5 minutes
Play together in active challenges. Have fun!
Day 1 — Spider web
Make a spider web obstacle with string or ribbon. Design it so there are spaces to get through the spider’s web. Now as a family, help each other get through the spider web without touching the string.
Day 2 — Red light green light
Everyone stands at one end of the room. The ‘caller’ stands at the side. When the caller says “green light” everyone moves towards the finish line. When they say “red light” everyone must stop. If someone is moving, they go back to the starting line.
Watch this video.
Day 3 — Follow my clap
Someone creates a clapping pattern. Everyone listens carefully and follows the pattern. Take turns to lead.
You can share this page
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