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The capacity to recover quickly from difficulties; toughness

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 9-12
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Push Up + Down Dog
  • Target:  Chest + Arms + Core
  • Equipment:  None
Workout guide


1. Start in plank position, with your arms a little wider than your shoulders
2. Keep your feet and thighs together, and your legs straight
3. Tip your heels forward, keeping your back flat
4. Tuck your hips under and pull your abs in
5. Keep your fingers spread apart, your head in line with your spine, and your eyes focused forward
6. Keeping your chest open and shoulders down, bend your elbows down/up as you lower your body down/up
7. Push back into a down dog, shifting your weight back and raising your hips up high


– 3 reps
– On the final rep, roll up one vertebrae at a time to standing

NOTE: 10 push ups + 1 down dog = one rep


If you have back discomfort or pain:
– Reduce the range of your push up (even bending half an inch counts!)

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 Resilience 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!



Reflect on a challenge you faced, and describe how your personal strengths helped you overcome that challenge with resilience.


Think critically about the word RESILIENCE. What are some different ways that others might interpret this word?


Share one lesson you have learned by recovering from something difficult. How can you apply that lesson to future challenges?

Real-World Connection


Who in your family motivates or inspires you to push through challenges? How?

Learning Environment

Describe a challenge you have overcome in your academics, and reflect on whether this has made you stronger.


Has your community ever had to rebuild after being impacted by hardship? What was that experience like?

Academic Connection


Describe a character from a book, tv show, or movie who had to overcome a challenging situation. What made their situation challenging? What strengths does this character have that helped them succeed?

Social Studies

Find a news story that showcases an instance of a person or community showing resilience through hardship. Share with the class.


Describe some ways the natural environment shows resilience.

Fun Fact

The footprints on the moon will be there for 100 million years. Talk about resilience!