Feeling or showing pleasure or contentment

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


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 Happy mean to you in this moment?



Close your eyes and think of a happy memory. Does your body feel different?


Every day is unique. Describe something that made you feel happy today.


How can you share happiness with others?

Real-World Connection


Who in your family spreads happiness, and how?

Learning Environment

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


Think about a community that you feel happy to be a part of. What about this community makes you feel happy?

Academic Connection


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

Social Studies

How does your culture or family celebrate a happy event?


Where do you feel happy in nature (i.e. the beach, the woods, etc.)?

Fun Fact

Some physical sensations can make us feel happy. Even rats laugh while being tickled.

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