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Having knowledge; conscious; cognizant

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 4-5
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Tricep Dips
  • Target:  Triceps
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture with your glutes at the edge of the chair — glutes across from the knees, knees in line with the ankles (forming a 90-degree angle)
2. Place your hands on the chair, underneath your shoulders, with your palms and fingertips turned out
3. Press your feet into the floor and lift your hips up off the chair
4. Walk your feet forward so that your glutes are off the chair
5. Shift your upper body back so your shoulders are behind your wrists
6. Bend your elbows straight back behind you, and then straighten them as you lower your body down and up (bend the elbows in slightly, toward each other)


– 10 single count
– 10 pulses
– 10 single count
– 5 second hold


If you have wrist or shoulder discomfort or pain:
– Check to make sure your set-up is correct (palms placed on the sides of your chair and elbows turned in)
– You may stay seated on your chair and continue the exercise without lifting and involving your hips (just leaning back and forth)

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 Aware 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!



Did you become more aware of anything in your life during the COVID-19 pandemic?


Bring your awareness to the way that you speak. If someone were following you around for a day and listening to you talk, what might they hear you say? What are some words/phrases that you use often?


Close your eyes and think of a dream you have for the future. How do you feel in your visualization?

Real-World Connection


Describe a family tradition that makes your family unique. What does this tradition make you aware of?

Learning Environment

Close your eyes and bring your awareness to the sounds in your classroom. Try to identify as many sounds as you can. Are you surprised by what you notice?


Being aware of communities can increase your sense of belonging. Name some communities that you belong to.

Academic Connection


Become more aware of your feelings by writing a journal post about how you feel in this moment.

Social Studies

Describe an event happening now that you believe historians in the future should be aware of.


Practice mindful breathing by bringing awareness to your breath. Count the number of breaths you take for one minute.

Fun Fact

Dolphins are aware even when they are sleeping. Only half of the dolphin’s brain goes to sleep when asleep and the other half stays awake.