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To pledge or engage oneself

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 6-8
  • Teacher Resources


  • Type:  Strength
  • Excercise:  V-Position
  • Target:  Thighs + Glutes + Calves
  • Equipment:  Chair or Desk
Workout guide


1. Stand in NaliniKIDS posture next to a chair or desk
2. Place your heels together and your toes apart, making a small v-position with your feet
3. Bend your knees and raise your heels an inch off the floor, keeping your heels together (use the chair or desk to help with balance)
4. Lean your upper body back to maintain your NaliniKIDS posture, dropping your tailbone and keeping your shoulders back and down (as if you were leaning against an imaginary wall)
5. Pull your abs in, lift your chest, and keep your head up
6. Lower your hips down and up (don’t drop your heels!)


– 10 double count
– 10 single count
– 10 pulses
– 5 second hold (arms extend to ceiling)


If you have knee or ankle discomfort or pain:
– Keep your heels on the ground

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 Commit 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 a hobby or talent that you committed to during a time in your life. How did you demonstrate your commitment?


Describe something you would like to do, or wish you could do, every single day.


Identify a goal you have for yourself for next school year, and explain how you will stay committed to this goal.

Real-World Connection


Interview a family member about a time they showed commitment to something they loved.

Learning Environment

Reflect on a time you showed commitment this year and write a description of that event on an index card. Hang this card in your learning environment as a daily reminder.


Describe a cause that a community you belong to is committed to.

Academic Connection


Write a letter to your future self (ten years from now). Include: one sentence describing what you are committed to today, one prediction about your life in ten years, and one question for your future self.

Social Studies

How do people demonstrate commitment to their country?


Create and distribute a class survey to learn what hobbies your classmates are currently committed to.

Fun Fact

Geese show commitment to their flock. If a goose is sick or injured, his or her partner will often refuse to leave, even if winter is approaching and the others in the group are flying south.