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Courage and resolve; Strength of character

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


  • Type:  Strength
  • Excercise:  Lunges
  • Target:  Thighs + Hips
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Step your right foot out about 3 feet in front of you
3. Keep your right foot flat on the floor as you raise your left heel all the way up
4. Keep your hips square and your arms straight down by your sides
5. Bend your knees and drop your hips and thighs down into a deep lunge
6. Keep your right knee in line with your right heel, and your right thigh parallel to the floor
7. Keep your left knee under your left hip, and your left heel up high
8. Lean your upper body back to maintain your posture — shoulders back and down, chest open, abs in
9. Lower your hips down and up (keep your feet steady!)
10. Complete the sequence and repeat on the left side


– 10 double count
– 10 single count
– 10 pulses
– 10 second hold
– Repeat (left side)


If you have knee or back discomfort or pain:
– Keep your back foot flat and decrease the bend in your front knee

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 Grit 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 when you remember showing grit. How did it make you feel?


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


Is grit something that you would like to demonstrate in your future? Why or why not?

Real-World Connection


Who shows grit in your family, and how do they show it?

Learning Environment

Do you think grit is a useful tool for a student? Why or why not?


When can grit help a community overcome a challenge? What types of challenges might a community face that could not be solved by community members’ grit?

Academic Connection


What words come to mind when you think of grit? Create a poem that incorporates each of the words you selected.

Social Studies

Why is the concept of grit controversial when it comes to equity in your country?


Do you think scientific research requires grit? Why or why not?

Fun Fact

Think back to the definition of GRIT. In 2016, a 62-year-old former U.S. Marine broke the world planking record with a time of 8 hours, 15 minutes, and 15 seconds. That’s a lot of courage and resolve!