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To pledge or engage oneself

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


  • Type:  Strength
  • Excercise:  V-Position
  • Target:  Thighs + Glutes + Calves
  • Equipment:  Chair or Desk
Workout guide


1. Stand in NaliniKIDS posture next to a chair or desk
2. Place your heels together and your toes apart, making a small v-position with your feet
3. Bend your knees and raise your heels an inch off the floor, keeping your heels together (use the chair or desk to help with balance)
4. Lean your upper body back to maintain your NaliniKIDS posture, dropping your tailbone and keeping your shoulders back and down (as if you were leaning against an imaginary wall)
5. Pull your abs in, lift your chest, and keep your head up
6. Lower your hips down and up (don’t drop your heels!)


– 10 double count
– 10 single count
– 10 pulses
– 5 second hold (arms extend to ceiling)


If you have knee or ankle discomfort or pain:
– Keep your heels on the ground

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 Commit 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 commitment in your life that you are most proud of. What did it take to maintain that commitment?


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


Identify a value you hold that you would like to stay committed to in the next few years? How could you remain committed?

Real-World Connection


Interview a family member about what they are committed to. Specifically ask about their commitment to their values, family, hobbies, career, friends, and goals.

Learning Environment

Create a list of the ways your teachers have shown commitment to you over the years you have been in school.


Demonstrate commitment to one of your communities by volunteering at an upcoming community-wide event.

Academic Connection


Write a letter to your future self (ten years from now). Include: one sentence describing what you are committed to today, one prediction about your life in ten years, and one question for your future self.

Social Studies

Is there a political movement or party that you are committed to at this moment? Why did you choose this movement or party?


Create and distribute a class survey to learn what hobbies your classmates are currently committed to.

Fun Fact

Geese show commitment to their flock. If a goose is sick or injured, his or her partner will often refuse to leave, even if winter is approaching and the others in the group are flying south.