Rebounding Cardio Weight Loss Workout is actually a cardio + strength workout from AngieFitnessTV. Unlike in Angie’s Lower Body Shred Workout you are not alternating cardio exercises with strength exercises. First you will do 25 cardio exercises then the workout ends with 10 strength exercises. Each exercise is done for 1 minute. Angie says that this is an intermediate level workout. However, she frequently offers modifications to the exercises if you are a beginner. Angie does not demonstrate the best form for some of the strength exercises but she does have great push up form. This is apparently one of Angie’s earliest rebounder workouts because she is using a different rebounder. A small spring rebounder that she said she got at Walmart for $25. In her more recent rebounder workouts she is using a larger bungee rebounder. I liked this workout but I didn’t love it. She has you jumping off the rebounder onto the floor and jumping from the floor back onto the rebounder. She does show low impact modifications but IMHO that is not the point of rebounding. The point is low impact intensity. If you have to make the move less intense to make it low impact, why bother doing a rebounder workout at all? And for some of the “cardio” exercises she wasn’t even bouncing. I do a lot of other rebounder workouts by other trainers (even more than what is reviewed here since I also subscribe to Bellicon’s streaming site) so I just substituted more advanced bouncing moves for the lower intensity exercises. With the changes I made, I did get a very good workout. I burned 350 calories in 47 minutes plus you get a very mini total body strength workout. But something is better than nothing right? She hits the lower body, biceps, chest, back, shoulders and core. No focused tricep work but triceps are an ancillary muscle that is used when doing many of the other exercises. Angie uses 10 pound dumbbells for everything. I used 12 pound dumbbells for everything except shoulders and back. I used 10 pound dumbbells for shoulders plus a 20 pound dumbbell for the back rows. I could have gone heavier for back rows and if I ever return to this workout I will.
Did anyone notice in the picture accompanying this workout that Rebounder is spelled wrong…? My eyes passed over it without noticing it until I had to search for the image for this review. (o:
Rebounding Cardio Weight Loss Workout is 47:09 minutes; 1 minute intro, 5 minute warm up and 4 minute stretch. Equipment: rebounder and dumbbells. There are usually arm movements offered during each move tho Angie does not always do them consistently.
Cardio:
- High knee runs
- Scissor runs (skiers) pushing arms overhead
- Jack feet
- Side step off rebounder then lateral hop on top of rebounder and hop 4x
- Hop out into a wide squat + 2 narrow hops
- Repeat #4 on other side of rebounder
- Wide alternating knee raises with a hop
- Alternating front kicks (no hops) (I did fast front kick hops)
- Stand on floor behind rebounder, jump on rebounder then jump off the front and run around behind the rebounder to repeat
- Hop step (or rocking horse) with one foot on the ground and one on the rebounder
- Repeat #10 on other leg
- Quarter turn hops (Angie calls these surfer hops because she is partially squatting and holding her arms out in surfer pose)
- 180 jumps (jump to face behind you then jump back to face front)
- Repeat #12 facing other direction
- Repeat #13 but turning the opposite direction when you jump
- Quarter turn hops in a circle + 4 hops facing front
- Bounce facing forward
- Repeat #16 but turning in the opposite direction the you jump
- Hopping heel digs
- Alternating front punches with boxers shuffle
- Jumping jacks
- Fast feet/football run (run wide to narrow)
- Bounce about 5x + tuck jump (or less–I did 3 hops + tuck jump because that felt more natural to me)
- Alternating back kicks
- Scissor runs with directional changes every 4 reps
One minute active recovery–march in place while Angie demonstrates the first strength exercise.
Strength:
- Place DBs on your shoulders, stand on floor behind rebounder and do a front lunge onto rebounder (back foot remains on the floor) (Angie is using 10# DBs; I used 12# DBs)
- Repeat #1 on other leg
- DBs are still on shoulders, do wide squats on top of rebounder (Angie is using 10# DBs; I used 12# DBs)
- Bicep curls (still on rebounder); changes to hammer curls (Angie is using 10# DBs; I used 12# DBs)
- Alternating upright rows (10# DBs)
- Single arm back row, 30 second each arm (Angie is using a 10# DB; I used one 20# DB)
- Push ups with hands on rebounder
- Kneel on rebounder with body straight from knees to shoulders, raise both arms overhead and tap same side arm to heel behind you, alternate sides
- Sit on top of rebounder, torso leaned back in C curve, knees bent and feet raised off floor, alternate pulling knees into chest while also raising and lowering torso
- Stand on rebounder with one arm raised overhead, lift same side leg out straight to side while lowering arm to meet leg, 30 seconds each leg
For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
