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!)
How does your body feel after completing the workout?
How does your mind feel after completing the workout?
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!
Describe a challenge you faced that has made you more resilient.
Create a list of personal strengths that help you overcome challenges in your life.
Share one lesson you have learned by recovering from something difficult. How can you apply that lesson to future challenges?
Who in your family motivates or inspires you to push through challenges? How?
Describe a challenge you have overcome in your academics, and reflect on whether this has made you stronger.
When has your community gone through a hard time? How did people show resilience as a group?
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?
Share an example of a challenge that a society (anywhere in the world) had to overcome, and explain how it changed people.
How might a person studying the environment use resilience in their day-to-day work?
Giraffes have the most resilient trait! Their tongues are blueish-black to prevent sunburn.