Courage and resolve; Strength of character

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades PK-1
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Lunges
  • Target:  Thighs + Hips
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Step your right foot out about 3 feet in front of you
3. Keep your right foot flat on the floor as you raise your left heel all the way up
4. Keep your hips square and your arms straight down by your sides
5. Bend your knees and drop your hips and thighs down into a deep lunge
6. Keep your right knee in line with your right heel, and your right thigh parallel to the floor
7. Keep your left knee under your left hip, and your left heel up high
8. Lean your upper body back to maintain your posture — shoulders back and down, chest open, abs in
9. Lower your hips down and up (keep your feet steady!)
10. Complete the sequence and repeat on the left side


– 10 double count
– 10 single count
– 10 pulses
– 10 second hold
– Repeat (left side)


If you have knee or back discomfort or pain:
– Keep your back foot flat and decrease the bend in your front knee


You can customize the reflection prompts to meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson by choosing different prompts — each workout can reveal something new for students!

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