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The ability to do something that frightens; Strength in the face of adversity

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


  • Type:  Strength
  • Excercise:  Balance Series
  • Target:  Total Body + Core + Alignment
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your feet hips width apart and parallel, hands on your hips
3. Lean forward with a flat back and bend both your knees
4. Step your right leg back about 3 feet
5. Lift your right leg up off the floor, straighten your leg, and flex your right foot
6. Strive to create a straight line with your body by tilting your upper body down toward the floor, and lifting your right leg up toward the ceiling
7. Extend your arms straight behind you
8. Try to get your arms in line with your hips and your feet (a straight line)
9. Hold and focus on your breath
10. Extend your arms straight in front of you
11. Repeat the entire sequence (left leg lifted)


– 10 second hold (hands on hips)
– 10 second hold (arms extended behind you)
– 10 second hold (arms extended in front of you)
– Repeat (left side)


If you have tight hamstrings or are having trouble balancing:
– Keep your elevated leg closer to the floor
– Put a chair or desk in front of you and hold on

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 Courage 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!



Describe a time when you were afraid to do something but you did it anyway.


Think of something that you are afraid of, and share one small step you can take to build courage toward it.


Is there something you would like to try but haven't yet found the courage to take the risk?

Real-World Connection


Who shows courage in your family, and how do they show it?

Learning Environment

How do you show courage in your learning environment?


Describe a courageous job in your community.

Academic Connection


Draw a comic book character who has a lot of courage.

Social Studies

Name a courageous historical figure, and list some courageous things they did.


Do you think inventors are courageous? Why or why not?

Fun Fact

Courage isn’t the only thing you’d need to hang by your toes. Geckos have millions of tiny hairs that stick to surfaces to help them climb walls and hang on by just one toe.