Bellicon Power Bounce

Bellicon Power Bounce is an “official” Bellicon rebounder workout led by trainer Jeremy Sonkins. For those of you who don’t know, Bellicon makes high end rebounders. On their streaming site Bellicon rates this workout as a level 9 workout. They rate their workouts on a 1 to 10 scale with 10 being the most advanced. Jeremy has a lot of workouts on the Bellicon streaming site. I subscribe to the Bellicon streaming site but so far I have only done workouts by Faith Caruso. I just finished her program of 10 workouts that start you at level 6 and advance you to level 8. Starting today I am branching out into other trainers on the Bellicon site. I am reviewing this one because it is also available to everyone for free on YouTube.

This was a great drill/interval based rebounder workout. Jeremy takes you through several different jump variations, advancing them each time you repeat them. I paired this workout with an “unofficial” 30 minute Bellicon workout by Jordan Brown for an intense hour long cardio bounce workout. I did find Jordan’s workout more intense than Jeremy’s workout but since Jordan’s is not on the Bellicon streaming site, I don’t know what level Bellicon would rate it. Between the two workouts I burned 500 calories this morning. Not bad!

This workout is set in Jeremy’s living room. There is a timer in the lower right hand corner of the screen, counting down the minutes of the workout, and it has very good music.

Power Bounce is 32 minutes; 45 second intro, 5 minute warm up (warm up is basic hop variations) and no stretch. Equipment: rebounder. Jeremy does hops or shuffle hops between each move.

  1. Hopping while Jermey gives instruction
  2. Alternate a tuck jump with a hop; all tuck jumps
  3. Alternate a star jump with a hop (start jump=opening legs wide and straight when jumping); all star jumps
  4. Stand on rebounder with legs wide and squat; changes to squat jumps
  5. Alternate squat jump with tuck jump
  6. Hop higher while shifting direction of feet side to side
  7. Hop side to side on one foot (he has you change legs every 20 seconds or so)
  8. High knee run
  9. Wide leg hops while lowered into a partial squat; changes to fast smaller wide leg hops (you’re also trying to get knees up while staying low); changes to narrow small fast hops; hop side to side (still fast, still lowered into a partial squat)
  10. Hopping high while rotating in a circle
  11. Quarter turn tuck jumps (tuck jump + one hop, quarter turning with each tuck jump)
  12. Repeat #11 but this time substitute a star jump for the tuck jump
  13. Repeat #11 but this time do half turns rather than quarter turns
  14. Repeat #12 but this time do half turns rather than quarter turns
  15. Quarter turn squat jumps; changes to half turn squat jumps
  16. Quarter turn squat tuck jumps

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

6 thoughts on “Bellicon Power Bounce

  1. Well, I wish you luck on the surgery! God bless you! You have really been through it past few years!
    Can you tell me which workout I should try first on YouTube then? I am intermediate/ lower advanced in regular workouts, do Cathe all the time, and KCM. So I am new to Rebounder workouts. I want to do one that burns lots of calories, but will be fun not boring, and good music, but will help me learn proper alignment and jumping. I am afraid to do a beginner because it may be to easy and I hate wasting any time on to easy. But I want something to allow me to get in a decent workout without hurting anything since it is new to me. Thanks!

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    1. I can recommend several! Two YouTube workouts that will give you intensity, cardio + strength, are fun and are not complicated I would try AngieFitnessTV’s Trampoline Extreme workouts. I’ve done 2 of them so far and they are two of my favorite of Angie’s rebounder workouts: Lower Body Shred and Cardio HIIT & Total Body Sculpt. For fun and intense rebounder workouts that have more advanced footwork, Linda @ Barlates has quite a few. Her Bounce Express workouts are all available on YouTube and I think the foot work in those is less advanced than some of her other workouts. If you like Linda’s rebounder workouts one of my absolute favorites of her is not free on YouTube but it’s worth either buying the download from her or buying the DVD. It is Bands on her Bounce Total Body DVD. One of the best rebounder workouts I’ve come across is a free one on YouTube: Cardio Bounce, Balance and Plyometrics.

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  2. Hi! I got a rebounder! It is a bungee one. It was 100 dollars. It feels good so far as I can tell. I wondered about having the rebounder to the side, as I do a Cathe dvd with the plyo that I find difficult at times to do because of my feet, like tuck jumps and angels and scissors.
    Have you tried doing a workout of hers yet on the rebounder? I know not all exercises would be able to be done on it because her workouts require a lot of room. However I am thinking of trying the drills I have issues with on the rebounder. I can’t wait to do an actual workout on it. I have had company since in cake in a few days ago. It has been hard getting any workout in hardly!

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    1. I have actually considered doing that but I have not yet. Currently I am loving all of the made for rebounder workouts I am doing. Plus, Cathe strength work is too much for me right now. I have a torn rotator cuff. I actually have surgery this Friday so I will not be doing any weight lifting or rebounding for about a month. But when I am back at it again, I do plan to try. Let me know how it goes when you try it.

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