Bounce Intervals: Total Burn is another tough rebounder workout from Linda @ Barlates. I am down to her last rebounder workout. I have now done all of them except Bounce Intervals: Singles & Doubles which I will do next weekend. Until Linda creates more rebounder workouts, I have done all of hers. It makes me sad but it also makes it easier for me to create personal rotations using her workouts because now I know which ones I actually like. Bounce Intervals is definitely one of her more advanced rebounder series. Within the Bounce Intervals Series I liked Total Burn a lot more than Up & Down but not nearly as much as Cardio. So far Cardio is my favorite in this series. Total Burn was tough and though I was able to perform all of the exercises I had a hard time keeping up with Linda’s pace. Part of it has to do with the fact that every rebounder is different so it really is impossible to keep pace with someone using a different type/brand/size of rebounder but even discounting that, Linda is just super fit. Far more fit than I am and she pounds out every rep fast with perfect form. I did my best to keep up but I was definitely lagging. I still got a great workout and burned a lot of calories for a 30 minute workout (250 calories). As the series title suggests, this is interval workout. 20 exercises each done for 70 seconds followed by 10 seconds of recovery. This workout was wearing Linda out, too! But as already mentioned, she maintained perfect form and endured like a machine.
There are several ways you can do Bounce Intervals: Total Burn. It is available on DVD along with 3 other Bounce Intervals workouts, you can buy a Bounce Series Box Set which contains 3 DVDs/12 rebounder workouts (which is what I did), you can purchase it via download from Linda’s website and it is also available for free on YouTube.
Bounce Intervals: Total Burn is 33:30 minutes; 1:30 minute intro, Linda says the first two exercises serve as the warm up and 5 minute cool down/stretch. Equipment: rebounder and dumbbells (Linda is using 2.5kg or 5 pounds).
- 2 heel skips to the front (one on each leg) + 2 heel skips to the side (one on each leg); halfway through the heel skips change to kicks
- Repeat #1 but remain on one side of the body (1 heel skip to the front + one heel skip to the side + one front kick + one side kick)
- Repeat #2 on other leg
- Front kick + back kick, repeat on same leg then hop 4x
- Repeat #4 on other leg
- Stand behind rebounder, jump on top of rebounder then lunge to each side (only one foot taps floor during lunges) + one jack then step off rebounder back to starting position
- Alternating lunge taps off the back/side of the rebounder (only one foot taps the floor with each lunge tap)
- One jack + one tuck jump
- Stand behind rebounder, jump on top of rebounder then step off rebounder, alternate legs when stepping off
- (pick up DBs) Start standing beside rebounder with one foot on the floor and one on the rebounder, squat in this position, reaching DBs toward ground, then come into a knee raise (balancing on foot that is on top of rebounder) while doing an overhead press, lower foot, crossing it behind the foot on the rebounder while also squatting (curtsy squat) and reaching DBs down toward top of rebounder, straighten into another knee raise (balancing on one foot on rebounder) while doing an overhead press when knee is raised, that foot lowers to the floor into another uneven squat on the opposite side of the rebounder (reaching DBs toward floor), continue this series of moves back and forth across rebounder
- (set DBs aside) Stand on rebounder and while bouncing on one leg, swing other leg forward and back (swinging leg is straight), arms are swinging in opposition to the leg
- Repeat #11 on other leg
- “Simulated handstands” (with hands on rebounder and one foot on floor, other foot is lifted w/ knee bent, hop up on floor leg, lifting both legs into air as if rising into hand stand; Linda does give a modification to this exercise)
- Repeat #13 on other leg
- Get into plank with hands on floor and feet on top of rebounder, walk hands back toward rebounder so you are in pike then jump both feet up into a butt kick then walk hands back out to plank
- 4 hopping knee pulls on same leg (knee that is pulling never taps down so all of the hopping is on other leg) + 4 hitch kicks on same leg (jump kicks)
- Repeat #16 on other side of body
- Repeat #8
- Variation of #8–start with legs wide and jack feet in then back out wide and do one wide tuck jump
- (pick up DBS) Surrenders on top of rebounder, do bicep curls with the DBs as you stand and tricep kickbacks as you kneel