越来越深

耶稣–欢迎大家!

入门

通过三个有趣的课程帮助您的家人在本周活跃起来:

  • 让每个人都参与——任何人都可以领导!
  • 适应您的家庭
  • 互相鼓励
  • 挑战自我
  • 如果会引起疼痛,请不要运动

与他人分享 family.fit:

  • 在社交媒体上发布照片或视频并使用 #familyfit 或 @familyfitnessfaithfun 进行标记
  • 与另一个家庭做家庭。
Warm up 512

第一天: 暖身

Set up a course about 10 meters long.

Do this relay in pairs. One person in each pair does a lap of the course doing a sequence of burpees and long jumps while the other person does superman holds at the start line. Tag and swap places.

Do four to six laps each.

Burpee relay

休息一下,一起聊天。

Look around you. How many things can you notice that have changed since yesterday?

更深入: Who do you try to connect with in a group? Someone like you or someone different? Why?

Move 512

第一天: 移动

Chair dips

dip process 900

Dip on a chair by supporting your weight on your arms. Keep feet on the floor.

Do 10 repetitions and rest. Repeat one more time. Rest between rounds.

更努力: Increase the number of repetitions or do four rounds.

Challenge 512

第一天: 挑战

Circuit challenge

circuit challenge 900

Set up four activity stations around the yard. Each person starts at a different station. Do the following sequence and then rest for 60 seconds. Do three rounds.

  • Five planks down on elbows and up on hands
  • Five superman with swimming arms
  • Five dips
  • Three burpees

更努力: Do five rounds.

Explore 512

第一天: 探索

Jesus welcomes the least deserving

Read Mark 2:13-17 from the Bible.

Four fishermen – Peter, Andrew, James and John – were the first to join Jesus’ team. Now it’s Levi’s turn to decide how to respond when Jesus invites him.

Discuss:

Share together about a time when you were surprised that someone noticed you.

  • What did they say or do? How did you feel?

Jesus was a popular person. Crowds followed Him everywhere. Yet, He stopped to talk with one person: Levi, an unpopular tax collector.

  • How would you have felt if you were Levi?

We all like to be noticed by someone we admire.

与上帝聊天: Thank God that He takes notice of you every day. Ask Him to help you to notice and encourage people who are not in your usual group.

Play 512

第一天:

Help with the basics

Help with the basics

Work in pairs. One person will do a basic task for the other by standing behind them and ‘being their hands’.

Do tasks like brushing hair, cleaning teeth, or washing the face. Afterwards swap places.

What was this like for each person?

健康小贴士

Get enough sleep each day.

Warm up 512

第 2 天: 暖身

Warm-up to music

Put on some up-tempo music and do the following:

  • 20 running on the spot
  • 5个深蹲
  • 20 high knees running
  • 5 jumping jacks

Do five rounds.

休息一下,一起聊天。

Who would you invite to a family party? How did you choose who to invite?

更深入: Are there people who don’t deserve to be invited? Why? What are your reasons?

Move 512

第 2 天: 移动

Dips with leg raises

leg raises 900

Dip on a chair by supporting your weight on your arms. As you dip, extend one leg off the floor. Alternate legs.

Do 10 repetitions and rest. Repeat.

更轻松: Decrease the number of repetitions.

更努力: Increase the number of repetitions.

Challenge 512

第 2 天: 挑战

Obstacle course

Set up an obstacle course. Use the space you have inside or outside (for example, run to the tree or chair, leap over the path or rug, and so on). Be creative! Take turns to get through the obstacle course as quickly as possible. Time each person.

更努力: Try to do the course in pairs. You must be connected together at all times.

Explore 512

第 2 天: 探索

Jesus welcomes the unpopular

Read Mark 2:13-17.

Make two lists of people: those the world labels ‘unworthy’ like Levi, and those who are ‘popular’.

  • Why do you think Jesus accepted the invitation to a tax collector’s dinner party?
  • How comfortable did His disciples feel? How comfortable would you feel?

Go back to your invitation list for the family party. Are there any changes to make?

与上帝聊天: Lord help us make everyone feel welcome in our home.

Play 512

第 2 天:

Grab a partner

Work with a partner. One person wears a blindfold and stands about 10 steps away from their partner. The partner slowly walks towards the blindfolded partner. The blindfolded partner must listen carefully to how close their partner is getting and say ‘stop’ at the right time to grab them.

健康小贴士

Get enough sleep each day.

You’ll feel better and be more alert and energetic.

Warm up 512

第 3 天: 暖身

Grab the tail

Everyone wears a scarf or small towel as a ‘tail’ tucked in at the back. 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!

休息一下,一起聊天。

Is it easier to find stories of people doing bad things or good things? Why?

更深入: On a scale of 1 to 10, how good and deserving are you compared to other people?

Move 512

第 3 天: 移动

Elevated feet dips

elevated chair dips 900

Dip on a chair by supporting your weight on your arms. Find a box or couch or other object to put your feet on so that they are also elevated.

Do 10 repetitions and rest. Repeat.

更轻松: Do chair dips from Day 1 instead.

Challenge 512

第 3 天: 挑战

Tower challenge

Work in pairs. Find six plastic cups per pair. One person holds superman while the other does five chair dips. After each round place one cup on the floor to build a pyramid tower then swap roles. Do six rounds to build the tower.

Time the teams to compete against each other.

更努力: Increase the tower to 10 cups.

Explore 512

第 3 天: 探索

Jesus shows us who we really are

Read Mark 2:13-17.

Check the health of each person using whatever you have available (thermometer, heart rate, visual check, and so on). Take turns to think about your own health, naming something that is not well in your physical body.

  • How is knowing you’re sick like knowing you are sinful?
  • Who did Jesus say He came to help?

与上帝聊天: Thank you God that you welcome us, even though all of us are broken, sinful and in need of you. Help us to welcome other people the same way.

Play 512

第 3 天:

Quick topic words

Sit in a circle. Select topics such as cities, countries, names, or objects. Someone goes through the alphabet in their head until someone else says stop.

Take turns to quickly say a word on the topic which starts with the chosen letter. Continue until someone cannot think of a word, then start a new round. Rotate the topics every round.

Make it competitive if you like.

健康小贴士

Get enough sleep each day.
It will help you make better decisions and avoid injuries.

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家庭健身团队