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Having knowledge; conscious; cognizant

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 9-12
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Tricep Dips
  • Target:  Triceps
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture with your glutes at the edge of the chair — glutes across from the knees, knees in line with the ankles (forming a 90-degree angle)
2. Place your hands on the chair, underneath your shoulders, with your palms and fingertips turned out
3. Press your feet into the floor and lift your hips up off the chair
4. Walk your feet forward so that your glutes are off the chair
5. Shift your upper body back so your shoulders are behind your wrists
6. Bend your elbows straight back behind you, and then straighten them as you lower your body down and up (bend the elbows in slightly, toward each other)


– 10 single count
– 10 pulses
– 10 single count
– 5 second hold


If you have wrist or shoulder discomfort or pain:
– Check to make sure your set-up is correct (palms placed on the sides of your chair and elbows turned in)
– You may stay seated on your chair and continue the exercise without lifting and involving your hips (just leaning back and forth)

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 Aware 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!



Did you become more aware of anything in your life during the COVID-19 pandemic?


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


Identify an area in your life where you would like to place greater awareness, and explain why.

Real-World Connection


Describe a family tradition that makes your family unique. When did you become aware that not all families follow this tradition?

Learning Environment

Close your eyes and bring your awareness to the sounds in your classroom. How do you feel after focusing only on the sounds around you?


Help your community become aware of a resource that is available to them by designing a social media campaign on the digital platform of your choice.

Academic Connection


Bring your awareness to all of your five senses in this moment (sight, sound, taste, smell, and touch). Write a journal entry describing each sense.

Social Studies

Think about a time when you became aware that you were living through an important event in history. Write a paragraph describing what you remember about this time.


Practice mindful breathing by bringing awareness to your breath. Count the number of breaths you take for one minute.

Fun Fact

Dolphins are aware even when they are sleeping. Only half of the dolphin’s brain goes to sleep when asleep and the other half stays awake.