URX-MT: Metabolic Intervals and Circuits

URX-MT stands for Urban Rebounding Extreme Metabolic Training. I actually bought the entire series as a program. The program is made up of 13 workouts but you can buy each workout individually on the Urban Rebounder site, so that is how I will be reviewing them. The program apparently originally came with more than just the rebounder and the workouts. It also came with sandbag hand weights that you can no longer purchase. I think all of the workouts in the program use the sandbags. They range from 1-3 pounds. I actually own a set of 1 pound sandbag hand weights that I have no clue when I got or why. I don’t think I have ever used them before so maybe they came with some other program I purchased a million years ago. I used those for this workout. I did not purchase an Urban Rebounder. My rebounder is a different brand. I also did not buy the DVD program from the Urban Rebounder website. I found it much cheaper on Ebay.

Metabolic Intervals and Circuit is a tough workout led by trainer Gregg Cook. It was my intro to rebounding and I will not lie, it was not the best choice for an intro workout. It wasn’t fun and it really wasn’t what I was looking for when I decided I wanted to do rebounder workouts. I really wanted fun cardio workouts done on the rebounder. I was not looking for easy workouts. I was/am looking for intense, fun workouts that are easy on the joints. And the cardio portions of this workout really aren’t bad at all. I did enjoy them. It was the bodyweight strength work that was super tough and there was a lot of it. In addition, I bought the rebounder and rebounder workouts with the understanding that these were supposed to be easy on the joints–no impact but you are actually jumping, right? And I did find that to be true for the cardio segments done on the rebounder. But then Gregg has you do burpees off the rebounder (only your hands are on the rebounder) with a tuck jump on the floor. What is the point of doing a rebounder workout if you are doing tuck jumps on the floor? BTW–in the intro to the entire program, the creator JB Berns states specifically that he created this program to be easy on the joints. In fact, if you go to the Urban Rebounder site’s FAQ, it says “the Urban Rebounder was designed as a low-impact workout that is easy on your joints, so rather than running and jumping on hard surfaces that causes trauma to your body, the Urban Rebounder absorbs the weight and impact for a more gentle workout. So, whether you have an injury or want to avoid one, the Urban Rebounder is one of the most low impact workouts for your body.” So… why are floor tuck jumps in the very first workout in the program? I do need to add that I do not have joint problems. I do have plates and screws in my heels but 90% of the time, I have no problems with impact. I just really enjoy intense low impact workouts.

With all that said, I have previewed a few of the other workouts in the program and they look like they are more of what I was wanting in rebounder workouts. So those reviews will be posting in the coming weeks. I do plan to try all of the workouts in the program, in spite of the fact I am not thrilled with this one. There has to be at least a few workouts out of 13 that I love and will come back to, right?

A couple things I learned about rebounders doing this workout. First, the canvas trampoline portion of the rebounder is not soft. I had to grab a yoga mat for the forearm/elbow planks because it hurt my skin. My rebounder has a bar in front of it for balance (the rebounder used in the workout doesn’t). It does get in the way for some of the arm movements so I had to turn to the side to do those–not a big deal since I can still see the TV. And finally, the rebounder is an unstable surface, even as tight as the canvas is pulled so, for me, the bar is necessary to be able to grab for balance (those plates and screws in my heels again) and this workout at least had a few balance moves.

Workout #1 Metabolic Intervals and Circuit is 49 minutes; no warm up and 1:30 minute stretch. This is an interval workout. The workout starts just doing one 30 second interval at a time but then Gregg starts stacking intervals back to back. You do get plenty of active recoveries. Equipment: rebounder and sandbag hand weights (or very light DBs–1-3 pounds). The core work done at the end is high rep–you’ve been warned!

  1. Forearm plank hold with forearms on rebounder; add alternating arm punches straight in front of you
  2. Side plank hold with elbow/forearm on rebounder and other arm reaching toward ceiling; add raising and lowering top leg
  3. Reverse plank with hands on edge of rebounder; add alternating leg raises
  4. Repeat #2 on other side of body
  5. Stationary lunge hold with front leg/foot on rebounder, one fist is pressed into other palm in front of chest; add rotating torso/arms toward front leg
  6. Repeat #5 on other side of body
  7. Stand on rebounder with legs wide and bounce; add pulling arms down from overhead and bringing elbows down to sides; changes to punching arms up/out to side with fist/palms facing the ceiling
  8. With feet together, hop side to side, pulling arms down from overhead
  9. Hop with legs wide while cross punching arms in front of you
  10. Repeat #8
  11. Interval: hop with legs wide and do a grapple throw (hands clasped, reach overhead then bring hands down hip to overhead to other hip)
  12. Repeat #7 but add directional changes
  13. Repeat #8-11 but don’t do #11 as an interval (so it is done slower)
  14. Jacks while chopping clasped hands down from overhead
  15. Hop while doing a cross chop with clasped hands
  16. High knee jog; changes to slow high knee jog (holding knee raise briefly)
  17. Interval: high knee sprint
  18. Hop on rebounder doing double jabs to side, alternate sides with directional changes; changes to alternating single-single-double punch combo
  19. Repeat #13-16
  20. Repeat #18
  21. (grab sandbag weights) Repeat #14 holding sandbag weights
  22. Interval: Continue #21 but fast; changes to high knee sprint
  23. Wide leg forearm plank with forearms on rebounder, still holding sandbags; add alternating front punches
  24. Repeat #21-22
  25. (set sandbags aside) Repeat #19 & 20
  26. Interval: (step off rebounder) Squat thrust into tuck jump (hands on edge of rebounder when doing squat thrust, tuck jump is done on floor)
  27. Interval: Plyo push ups with hands on rebounder
  28. Repeat #3
  29. Repeat #26
  30. Interval: side to side plyo push ups, one hand is on the floor and one is on the rebounder, bounce to change sides
  31. Repeat #25
  32. (grab sandbag weights) Repeat #11 with sandbag weights
  33. Stationary lunges with back leg on rebounder behind you, push arms/sandbags overhead as you lunge
  34. Side forearm plank hold with forearm on rebounder, other arm (holding both sandbags) is extended straight overhead; add raising and lowering top leg while also raising and lowering arm holding sandbags in front of you
  35. Repeat #32
  36. Repeat #33 on other side of body
  37. Repeat #25
  38. Repeat #18 but fast while holding sandbags (Interval)
  39. Spiderman push ups with feet on rebounder (bring elbow to same side knee when lowering, alternate legs) (2 of the background exercisers are just doing regular push ups with feet elevated on rebounder)
  40. Repeat #34 on other side of body
  41. Repeat #38
  42. Push ups with hands on rebounder
  43. Repeat #25
  44. Repeat #15 but fast holding sandbags (Interval)
  45. Repeat #8 but fast holding sandbags (Interval)
  46. Stationary lunge hold with front leg/foot on rebounder, sandbags held together in front of chest w/ elbows out to side
  47. Repeat #46 on other side of body
  48. Repeat #44 chopping to other side of body
  49. Repeat #45
  50. Repeat #25 holding sandbags
  51. Lay on rebounder with head/shoulders raised, sandbags held between feet, legs extended straight, hands behind head, raise and lower straight legs in this position
  52. Cannon ball crunch (still laying on rebounder, a sandbag in each hand, do a full crunch bringing knees into chest while also bringing sandbags together over knees then pushing legs out straight while also extending arms out to sides in a T)
  53. Kneel on rebounder, one knee on rebounder, other leg extended straight, one hand on floor and other hand holding both sandbags, in this position, raise and lower straight arm holding sandbags
  54. Repeat #53 on other side of body
  55. Lay on back on rebounder, knees bent and feet on floor, sandbags held together over head, do sit ups while also lifting one leg and reaching sandbags toward foot, alternate legs with each sit up
  56. Sit on rebounder, heels on floor, spine straight and torso leaned back slightly, extend arms holding sandbags to side, open and close arms in front of you, passing sandbags from hand to hand

7 thoughts on “URX-MT: Metabolic Intervals and Circuits

  1. thanks for the suggestions, I’ll be sure to take a peek.

    On my own, I went over to the TFDVD site to check out the “pink” FIRM cardio-themed dvds that are on sale, but I watched the clips (and found longer clips online) and I don’t think the pink FIRMs are a good fit for me, the instructors just seem too scripted with not enough personality. I think that would make the workout drag on and not feel fun.

    I have a cardio DVD I got ages ago by Petra Kolber, Trainer’s Edge – Cardio Interval Training. I might need to give that a try….. I think I found some of the foot work a bit complicated but maybe now that I’ve been working out so regularly I’ve gained some coordination.

    I’m just feeling at a loss with what to do next because I’m nearly done with 30 Day Shred….. I’ve spent a long time with Jillian, starting with Beginner Shred, and now 30DS…… I like that those two workouts have cardio + strength together. I’ve been on the fence about getting Ripped in 30 (I don’t know quite why) but maybe I just need to go ahead and get it while it’s still on sale at TFDVD and since the DVD is out-of-print.

    Liked by 1 person

    1. I can’t argue with that assessment of Firm workouts. But they are what got me addicted to home video workouts. I went years without doing them until I went through cancer treatment in 2018. Then I returned to them and yeah, the things the trainers said was very scripted. But I still enjoyed the workouts. They are solid and fun metabolic workouts, but their scripted speak probably didn’t bother me because I spent so many year doing the Firm exclusively that it was nostalgic for me. But if I came to a Firm workout for the first time after having done Cathe, Jillian, KCM and many other excellent trainers–yeah, I would probably be turned off immediately.


  2. I’ve been curious about rebounder workouts and I found this clip on youtube, not sure if this is the exact one you did, but man oh man, I am not coordinated enough for this. I could totally see myself just falling off the rebounder somehow and hurting myself.

    P.S. I would love to know some of your favorite intense low impact cardio workouts. I’d love to get a good sweaty cardio workout where I feel spent at the end but not hurt. There’s KCM’s Cardio Quick Fix right? My library system finally got a copy of this DVD but it’s still in “processing” mode and our library system is currently closed. Jessica Smith’s name I’m sure will come up. But do you have any other specifics?

    Liked by 1 person

    1. No, that YouTube video is not the workout I did yesterday however it does look like it is part of the URX-MT program so I will probably be doing it eventually.

      I did a Barlates rebounder workout this morning and loved it. So it really depends on the trainer, I think. Some of the other URX-MT workouts I have previewed look a lot more fun than Gregg Cook’s. The Barlates one I did this morning won’t post for a while. It’s not one of her free YouTube workouts and there are 4 workouts on the DVD, so it won’t post until I do all 4 workouts.

      If you get the bar on your rebounder like I did, you won’t fall and hurt yourself. If I continue to use mine frequently and enjoy it as much I as think I will, I will eventually upgrade to a Bellicon–much more expensive but an awesome rebounder that I want NOW. But I am holding out to make sure I continue to use it a lot.

      I will share with you a few of my favorite low impact cardio workouts but I also have a whole page that lists all low impact cardio workouts: https://2lazy4gym.com/low-impact-cardio/

      But here are my favorites: all fo the workouts from Barlates Fusion Flow box set, Cathe’s two cardio workouts in her LITE series, her Ripped w/ HIIT Low Impact HIIT workouts–particularly workout #2, Her Xtrain All Out Low Impact HIIT, Cathe also has several Live low impact workouts I love and I ADORE Heather Robertson‘s YouTube low impact workouts but my absolute favorite is her Low Impact HIIT Cardio + Legs. That one might be my all time favorite low impact workout.


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