Cardio Bounce, Balance and Plyometrics

Cardio Bounce, Balance and Plyometrics is a rebounder workout on YouTube from SkyBound, the company that created the Nimbus Rebounder. This workout was recommended to me by a blog reader and all I can say is thank you! I loved this workout! This workout is led by trainer Chelsea Rush. SkyBound/Chelsea Rush do have one more free YouTube rebounder workout that I plan to try but those are the only two I can locate. Even the SkyBound website doesn’t have anymore workouts. I did find a rebounding streaming site, Bounce Society Fitness, but I cannot find any information about how many of the classes are led by Chelsea. The promo video did not show her at all. It does look like a very cool streaming site but it is not cheap.

Anyway, Chelsea Rush is an excellent trainer and she really took rebounding to a new level for me. Other rebounder trainers have given the instruction to push down into the rebounder, but something about Chelsea’s instruction brought it home to me more clearly than other trainers. And man was I working hard during this workout. None of the moves were complicated but this is was the most intense cardio rebounder workout I have done so far. Not the most advanced and not even the most challenging but definitely the most intense. There are 2 background exercisers with Chelsea. She says one of them is a beginner modifier and the other is showing more advanced versions of the exercises. I didn’t see this at all. Everyone was doing the same thing. The beginner modifier did not include the arm movements but that is the only difference I noted.

This isn’t just a cardio workout. First, because of the way you are pressing your feet down hard into the rebounder you are working your legs throughout. But there is also lower body strength work and plank work. So in addition to intense cardio, you are getting total body conditioning. Excellent, excellent rebounder workout.

Cardio Bounce, Balance and Plyometrics is 33 minutes; 1 minute intro, 4 minute warm up, a 3:30 minute stretch at the 25 minute mark then 3:30 more minutes of bodyweight lower body exercises on the rebounder. The warm up is on the floor, standing behind the rebounder.

  1. Squats on the rebounder; hold at bottom of squat and pulse; hold squat isometrically and do heel presses into the rebounder
  2. Still in partial squat, start bouncing, pushing feet down into rebounder surface; continue this jump but bring your feet/legs together; changes to 4 hops in each position (4 wide + 4 narrow); changes to doubles (2 hops in each position); changes to singles (jacks)
  3. Hop on rebounder with feet together
  4. Switches (ski runs)
  5. Wide leg bounces on rebounder; changes to 2 hops facing forward then turn hips/legs only to side and hop 2x (torso always remains forward); changes to singles
  6. Jacks
  7. Switches
  8. Skis (hop with legs close together and arms are swinging forward and back)
  9. 4 switches + 4 wide hops
  10. Singles version of #5
  11. Jacks
  12. Repeat #9
  13. Wide hops facing the side
  14. Wide hops facing the back of the room
  15. Wide hops facing the other side
  16. High freestyle bounces (Chelsea is doing star jumps, twists and bringing her heels to her bottom as she jumps, the other 2 exercisers are doing their own thing)
  17. Hop while shifting feet side to side while alternating reaching arms overhead
  18. Balance on one leg on rebounder, other knee raised and arms extended out to sides in a T; start pulsing knee up
  19. High knee march on rebounder; changes to high knee runs
  20. Squats on rebounder; add a knee crunch (lift one knee at top of squat and twist torso toward knee); hold squat isometrically while pulsing
  21. Straight arm plank with hands on rebounder and feet on floor, rock body forward and back while in plank
  22. Still in straight arm plank, lower to elbows then raise back up to straight arm plank
  23. Still in straight arm plank, alternate pulling knees in under body aiming knee toward opposite elbow
  24. Stand behind rebounder, with legs wide and knees bent in partial squat, step on top of rebounder so you are in squat while on rebounder then step backwards off rebounder back to start
  25. Stand on rebounder with legs wide and lowered into partial squat, do fast hops
  26. Jumping jacks
  27. Keeping torso facing forward, hop/twist lower body to side and back
  28. Repeat #26
  29. Repeat #27 hop/twisting to other side
  30. Repeat #9
  31. High knee runs
  32. 4 wide hops then raise one knee while hook punching with opposite arm; changes to alternating hop knee raises w/ alternating hook punches
  33. High knee runs
  34. Alternating hop knee raises w/ alternating hook punches
  35. High knee runs
  36. Repeat #34
  37. Wide leg hops
  38. Repeat #26-29
  39. Repeat #9
  40. High knee runs
  41. Sprint; rotate in a circle as you continue sprinting
  42. Freestyle high bounces

@ 25 minutes into the workout you do a 3:30 minute cool down and stretch then start the Balance and Plyo Section.

  1. Uneven squats (stand beside rebounder with one foot on rebounder and one foot on the floor, squat in this position); changes to squat and when you stand, raise leg off floor and lift out to side (this is a balance move, leg that is lifting to side is straight); squat changes to pulse squat into leg lift (pulse 3x); hold at top of move, balancing on rebounder with other leg extended out to side; still balancing, pulse leg up higher
  2. Repeat #1 on other side of body
  3. Still standing beside rebounder with one foot on rebounder and one on floor, legs are bent in a squat, step onto rebounder then off the other side with one foot, remaining in squat the entire time, continue to squat walk across side to side over rebounder; add a side leg lift with one foot on the rebounder before crossing to other side of rebounder (cross also becomes a little hop instead of a squat)

For more info on other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page

5 thoughts on “Cardio Bounce, Balance and Plyometrics

  1. thank i wanted more video of trainer Chelsea Rush. i glad you found out more detail then I did i thought she was awesome an her crew to I wish she was doing more. but i glad i came across to blog you are very informative you have . an your story is amazing

    Liked by 1 person

  2. Hi, thank you for your website, it’s been so helpful to me for years! I did stream Bounce Society for a month and learned a lot but was too expensive. There are some great free rebounding workouts on YouTube by Tatiana Trévia, however, they are in Portuguese but It’s actually quite easy to follow along

    Liked by 1 person

    1. Thanks! I have seen a few that are in another language that don’t even have any speaking but great music and moves. I am surprised at how much is out there!


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