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  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 2-3
  • Teacher Resources


  • Type:  Cardio
  • Excercise:  Knee Raises
  • Target:  Total Body + Cardio Burst
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your feet hips width apart and parallel, hands on your hips
3. Bring your right knee up toward your chest
4. Lower it to the floor
5. Bring your left knee up toward your chest
6. Lower it to the floor
7. Repeat, increasing your speed and raising your knees up higher each time


– 10 reps (arms at sides)
– 10 reps (arms wide/T-shape)
– 10 reps (arms extend to ceiling)

NOTE: Right/left = one rep


If you’re not comfortable with high impact:
– March in place, swinging your arms

Icon of a body with vibration lines on the sides of it.

How does your body feel after completing the workout?

Icon of a profile view of a person’s head with a speech bubble where the brain would be.

How does your mind feel after completing the workout?

Icon of a question mark.

What does Alive mean to you in this moment?

Choose from the additional reflection prompts below to customize this lesson and meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson!



How are you different today than when you were a baby?


What is your favorite thing to do in your life, and why?


Describe one way you can keep your body healthy for the future.

Real-World Connection


Have you ever had a pet at home that you had to take care of? What might a pet need to stay alive?

Learning Environment

How do you help keep others healthy and safe in your learning environment?


In your community, where can someone go to improve their health?

Academic Connection


What does ALIVE look like to you? Draw a picture that represents this word.

Social Studies

If you could be alive at any point in history, which period of time would you choose, and why?


Name one thing a human body needs to stay healthy.

Fun Fact

The largest living organism in the world is a fungus. It is located in Oregon, covering 2,200 acres and is still alive and growing.