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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 9-12
  • 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!



Reflect on a situation when you pushed yourself out of your comfort zone and learned something new.


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


Is there something you would like to try but haven't yet found the courage to take the risk? What is holding you back, and how could you find the courage to overcome your hesitation?

Real-World Connection


Does your family’s view of courage align with your own perception of this concept? Why or why not?

Learning Environment

Describe a time when you took an academic risk. What did you learn from the experience?


Write a thank you post on social media to a community organization or person in your community who has demonstrated courage.

Academic Connection


Refer back to what you wrote for the “Future” prompt under "Self Connection." Write a story where you find the courage to take that risk. Focus on the positive feelings and outcomes associated with finding courage to try something new.

Social Studies

Describe a historical figure that you feel is courageous, and explain why.


Identify a scientist or inventor who showed courage and took a risk that changed our world.

Fun Fact

The Animals in War & Peace Medal of Bravery has been awarded to animals who have shown great courage in the armed forces or civil emergency services. One recipient, a pigeon named G.I. Joe, saved the lives of over 100 allied forces in World War II by flying 20 miles in 20 minutes to deliver a message that aborted an imminent bombing by friendly forces.