Courage and resolve; Strength of character

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


You can customize the reflection prompts to meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson by choosing different prompts — each workout can reveal something new for students!

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?



How have you used grit to get you through a challenge in the past?


Reflect on a challenge you are currently facing. How can you apply grit to that challenge?


What advice would you give someone who wants to give up on something challenging?

Real-World Connection


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

Learning Environment

How did you use grit during a stressful time in this school year or last?


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

Describe an event in history where members of the population demonstrated grit to overcome a large challenge.


How can grit help you solve a challenging math or science problem?

Fun Fact

Think back to the definition of GRIT. The world record for standing on one foot is 76 hours and 40 minutes. That’s a lot of courage and resolve!