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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 4-5
  • 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!



When have you felt powerful? How did having power make you feel?


Who is a powerful person in your life? How do they act?


As you get older, you will gain more power over your life and choices. Identify one decision you expect to make for yourself when you are an adult.

Real-World Connection


Who is a powerful person in your family? How do they use their power?

Learning Environment

In the classroom, the teacher is in a position of power. What would happen if a class didn't have anyone in charge?


In your community, who has the power to make decisions or changes?

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?

Social Studies

Describe a powerful figure in current events. How does this person use their power?


Describe a recent invention that has the power to change the world.

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!