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The quality of being dedicated or committed to a task or purpose

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


  • Type:  Strength
  • Excercise:  Clam Hold
  • Target:  Core
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture, facing sideways at the edge of a chair
2. Place your hands underneath your shoulders at either end of the seat of the chair
3. Turn your palms out and hold the edges of the chair with your fingertips
4. Lean back; using your abs, lift your legs up from the floor
5. Balance on your glutes, keeping your thighs and feet together and your abs activated
6. Keep your abs pulled in tightly, shoulders back and down
7. Lean back more and pull your legs out further to increase the challenge as you hold


– 30 second hold
– Rest
– 30 second hold


If you have back discomfort or pain:
– Sit straight up in your chair (instead
of leaning back) and lift only your legs off the floor

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 Dedication 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!



In the past, how have you stayed dedicated to your goals and dreams when parts of your day-to-day life have been disrupted?


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


What is one thing (a value, concept, or person) that you care about, and how can you stay dedicated to this thing in the future?

Real-World Connection


What are some values that your family is dedicated to? Do your values align with your family’s?

Learning Environment

With the other members of your learning environment, work together to decide on a unifying word. This word should represent a concept or goal that you are all dedicated to this school year.


Dedicate yourself to a cause within your community by taking one action step to show support. Share your plan with your peers.

Academic Connection


Write a “love letter” to an activity or hobby in your life that you are dedicated to.

Social Studies

How can a statue or monument represent a community’s dedication toward something? Why are these statues sometimes controversial?


What role does dedication play in scientific discovery?

Fun Fact

The longest marathon on a pogo stick was 206,864 bounces, achieved by American James Roumeliotis at Pogopalooza 8 in Costa Mesa, California, on July 29, 2011. James bounced for 20 hours and 13 minutes. Now that’s dedication!