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Great ability to do or act; Strength; force

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


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


1. Stand in NaliniKIDS posture
2. Step your feet out into a wide second position (feet wider than your hips)
3. Bend your knees and drop your hips into a squat (don’t allow the knees to go over the ankles)
4. Place your palms together in front of your chest
5. Jump high off the ground, as you spring your toes off the floor and extend your arms up toward the ceiling
6. Land in the original wide low squat position, with your palms together in front of your chest


– 20 jumps
– 10 second hold


If you have knee discomfort or pain:
– Do 20 deep pliés/squats (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 Power 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 someone who used to have power over you but no longer holds that power. How does that make you feel?


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


As you get older, you will gain more power over your life and your choices. What power do you have now that you didn't have in middle school?

Real-World Connection


All families have different power dynamics and structures. Who has the most power in your family? Who has the least? Where do you fall in this power structure?

Learning Environment

During the school day, when do you have the power to make your own choices? How will that change in college or a future career?


You have the power to make a difference in your community. Describe a project or initiative that you currently support (or plan to support in the future) within your community.

Academic Connection


Describe a character from a fictional story who has a lot of power. What does this person look like? Act like? How do they feel inside, and how do they demonstrate their power? Create a character profile that showcases these characteristics.

Social Studies

Describe a current powerful figure who has made an impact on society. What characteristics does this person have that allow them to have this power? How does this person use their power?


Find an article about a recent product or service that has the power to change the world. How do you feel about this potential?

Fun Fact

The Olympic world record for the longest human long jump is greater than the world record for longest horse long jump. In 1991, American athlete Mike Powell jumped 29 ft. 4.25 in. Think about the power in his legs!