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  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 9-12
  • 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 in middle school? Reflect on both the physical and emotional changes you have experienced.


Think critically about the word ALIVE. What are some different ways that others might interpret this word?


What are some actions you can take today that can impact your long-term health as you get older?

Real-World Connection


Describe an ancestor who has had an impact on your life.

Learning Environment

What actions can you take in your classroom to keep yourself and your classmates healthy and safe?


Create a PSA that demonstrates strategies for keeping your body physically healthy.

Academic Connection


How can text on a page bring an author's voice to life? How can writing something down bring your voice to life?

Social Studies

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


Design a poster displaying the natural resources plants need to stay alive.

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.