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Exertion or effort directed to produce or accomplish something

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


  • Type:  Strength
  • Excercise:  Abdominal Routine
  • Target:  Core
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture, facing sideways at the edge of a chair
2. Place your hands underneath your shoulders at either end of the seat of the chair
3. Turn your palms out and hold the edges of the chair with your fingertips
4. Lean your upper body back into your hands; using your abs, lift your legs up from the floor
5. Balance on your glutes, keeping your thighs and feet together and your abs activated, knees slightly bent
6. Keep your abs pulled in tightly and your shoulders back and down
7. Lean your upper body back and extend your legs out and forward; then lean your upper body forward and crunch your legs into your chest, using the abs to pull them in (think of opening and closing your body like a book)
8. On the OPEN: elbows bend and your legs straighten
9. On the CLOSE: arms lengthen and your knees bend


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


If you’re confused about your set-up:
– Stay in a smaller, more comfortable range
– Or place your feet on the floor and using your abs, lower and lift just your upper body

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 Work 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 the last time you worked really hard on something and felt happy with the result.


Have you ever thought about having a part-time job? What would you like to do?


Describe your future dream job. How could this job contribute to society?

Real-World Connection


What responsibilities/chores do you have at home?

Learning Environment

Reflect on a favorite assignment you completed in school. What was it, and how might this assignment relate to what you would like to study or do for work in the future?


What types of careers are available in your community? What types of careers are not available in your community?

Academic Connection


Design a resume with your current work experience. You may include chores, schoolwork, extracurricular activities, etc.

Social Studies

How is the job market in your country different than it was fifty years ago?


What unique skills do you bring to group work that help you to collaborate with other students?

Fun Fact

Standing while doing work on the computer increases your productivity. It may also improve mood and energy levels and lower your risk of heart disease!