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Belief in oneself and one’s powers or abilities; self-reliance

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


  • Type:  Strength
  • Excercise:  Planks
  • Target:  Core + Shoulders
  • Equipment:  Chair
Workout guide


1. Stand in NaliniKIDS posture
2. Place your hands shoulder width apart on a chair with a firm grip
3. Raise your heels up and walk your feet back enough so that you are leaning into the chair
4. Make sure the weight of your body is in your hands, to avoid pushing the chair forward
5. Squeeze your glutes, tighten your abs, and keep your back flat
6. Tuck your hips under as you pull your abs in more
7. Pull your shoulders back and keep your head up, eyes focused forward (form a straight line with your body from the top of your head to your heels)


– 10 leg lifts (left leg only)
– 5 second hold (left leg up)
– 10 leg lifts (right leg only)
– 5 second hold (right leg up)
– 10 second hold (plank position)


If you have wrist discomfort or pain:
– Turn your palms out
– If the pain persists, use the floor and do the plank on your forearms without any variations (only do the hold sequence!)

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 Confidence 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 in your life when you felt completely confident being yourself.


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


Describe something that makes you unique that you would like to maintain as you get older.

Real-World Connection


Write a list of your favorite qualities and try to identify members of your family who share these qualities.

Learning Environment

What advice would you give to a younger student who lacks confidence in school?


Reflect on a community that you feel confident about belonging to, and share your role within this community with the class.

Academic Connection


Write lyrics to a song or poem that highlight your unique qualities that make you feel confident. Try to stay away from physical characteristics if you can!

Social Studies

How does your cultural identity contribute to your confidence?


Reflect on how you are feeling about yourself today, and create a pie chart that accurately represents each of the words you selected. Assign percentages to each word, with the chart totaling 100%. Note: Your chart does not need to include CONFIDENCE, if that is not how you are feeling today.

Fun Fact

A confident 17-year-old Jackie Mitchell, one of the first female pitchers in professional baseball, struck out both Babe Ruth and Lou Gehrig in 1931.