AngieFitnessTV: Cardio HIIT & Total Body Sculpt

Cardio HIIT & Total Body Sculpt is a rebounder workout that is part of AngieFitnessTV‘s Trampoline Extreme Series. This was a tough workout! It is a cardio + strength rebounder workout. In this workout the strength exercises are alternated with cardio moves. The cardio moves are each done for 45 second of work with 15 seconds of recovery. The strength exercises are done for the full minute (I think). Angie only uses a set of 5 pound hand weights and when I first previewed this workout, all I could think was–5 pounds for strength? That’s not much of a total body strength workout. But I was wrong. Until today, I had not used heavier than 3 pound dumbbells when actually jumping on the rebounder. Once you pick the 5 pound dumbbells up, you do not put them down until the very end so you are using them for both the strength and the cardio moves. And wow–those 5 pound dumbbells really increased the intensity of the cardio. I was working very hard. Since this workout is only 36 minutes, I followed it up with Angie’s Cardio + Strength + Balance Lower Body Rebounder workout which is 22 minutes to round out my hour. That one is a shorter and less intense (no dumbbells!) cardio + strength workout with lower body and core focus. Overall, between the two workouts, I got an excellent total body strength + cardio workout this morning.

Cardio HIIT & Upper Body Sculpt is 36:11 minutes; 1 minute intro, 5 minute warm up and 4:30 minute stretch. Equipment: rebounder and dumbbells. Angie is using 5 pound dumbbells.

  1. Jog
  2. (grab DBs) Start on top of rebounder, do a side lunge off rebounder (one foot remains on rebounder), reaching DBs down toward foot on floor as you lunge, when you step back on top of rebounder, do an overhead press
  3. Jacks with bicep curls
  4. Repeat #2 on other side of body
  5. Scissor runs with bicep curls
  6. Ballistic rows (wide fast feet while doing fast alternating rows) (about halfway through this interval Angie stops her fast feet and just does fast alternating rows with a small bounce)
  7. Jack feet with alternating upright rows
  8. Piston presses (DBs are held at chest level in front chest, elbows are raised, palms face chest, bring DBs in to chest then push them out in front of you); Angie changes to alternating piston presses halfway through the interval
  9. High knee runs with alternating overhead presses
  10. Reverse lunge off back of step, remain in lunge and hold DBs together overhead, lean to one side then lean to the other side, return to top of rebounder, lowering arms and tapping floor foot on rebounder
  11. Jump forward and back with alternating hammer curls
  12. Repeat #10 on other side of body
  13. Hop side to side with alternating overhead presses
  14. Windmills with one foot on rebounder and one foot on floor
  15. Alternating front kicks with alternating front punches; arm move changes to alternating upright side rows
  16. Repeat #14 on other side of body
  17. Hip twist hops with alternating supination curls
  18. Woodchops (hold DBs together, step one foot off rebounder and chop DBs down toward knee then step back onto rebounder while swinging DB up over opposite shoulder)
  19. Hop while doing alternating “swim back elbows” (pull DB up to shoulder then rotate it behind you)
  20. Repeat #18 on other side of body
  21. Jump forward then back then side to side; add hammer curl to overhead press
  22. Push ups with hands on rebounder and feet or knees on floor
  23. Jack feet with upright rows; changes to alternating upright rows
  24. Mountain climbers with hands on rebounder frame; changes to cross body mountain climbers (bring knee to opposite elbow)
  25. Sit on rebounder and alternate holding straight leg boat pose with bent leg boat pose (hold for 8 seconds each time)
  26. Lay back on rebounder with knees bent and hands behind head, do basic crunches; reach hands toward knees and pulse crunch; hold isometrically at top of crunch

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

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