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.
- Hopping while Jermey gives instruction
- Alternate a tuck jump with a hop; all tuck jumps
- Alternate a star jump with a hop (start jump=opening legs wide and straight when jumping); all star jumps
- Stand on rebounder with legs wide and squat; changes to squat jumps
- Alternate squat jump with tuck jump
- Hop higher while shifting direction of feet side to side
- Hop side to side on one foot (he has you change legs every 20 seconds or so)
- High knee run
- 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)
- Hopping high while rotating in a circle
- Quarter turn tuck jumps (tuck jump + one hop, quarter turning with each tuck jump)
- Repeat #11 but this time substitute a star jump for the tuck jump
- Repeat #11 but this time do half turns rather than quarter turns
- Repeat #12 but this time do half turns rather than quarter turns
- Quarter turn squat jumps; changes to half turn squat jumps
- Quarter turn squat tuck jumps