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Feeling or showing pleasure or contentment

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


  • Type:  Strength
  • Excercise:  Clap Squats
  • Target:  Total Body + Cardio Burst
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Separate your feet wider than your hips and drop into a squat
3. Extend your arms between your legs toward the floor, and bring your palms together (make sure your shoulders are back and down)
4. Keep your hips low as you jump your feet and thighs together and bring your hands apart (now your arms are wider than your hips)
5. Keep your hips low as you jump back into the original starting position (legs apart, arms between your legs)
6. Repeat steps 4 and 5


– 10 reps
– Hold/realign posture
– 10 reps
– 5 second hold (legs together, hands apart)

NOTE: Legs together/apart = one rep


If you have knee discomfort or pain:
– Move up and down in a low squat (skip the jumping)

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 Happy 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 nostalgic memory from your childhood that makes you feel happy. Why do you think nostalgic memories make people feel happy?


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


What does a happy future mean to you?

Real-World Connection


Describe a family tradition that brings you happiness.

Learning Environment

How can you spread happiness to the people within your learning environment?


Belonging to a group or community can increase a person’s happiness. Reflect on a group you belong to and how this group has increased your happiness.

Academic Connection


Reflect on a story, book, or poem that makes you feel happy. Why does it make you feel that way? Share this with the class.

Social Studies

Look up which country in the world has the happiest population this year. What are some things that make a country happy?


Find research that explains why the physical aspects of a person’s life (i.e. exercise, nutrition, fresh air) make a person feel happier?

Fun Fact

The weather can affect how we feel. Yuma, Arizona gets over 4,000 hours of sunshine per year, making it the sunniest (and happiest?) place on Earth.