Bounce for Health: Rebounder Circuit Style Workout is another fun and effective rebounder workout from AngieFitnessTV. This is a metabolic cardio + strength routine but the focus is upper body. There is standing core work (which I love) and some lower body work (not much) but mostly this is cardio and upper body strength. I really enjoyed it and got a very good workout. It is a more intermediate level routine. Nothing complicated or difficult to do. I ended it with a Bellicon lower body rebounder workout from the Bellicon streaming site to round out my workout. Between the two I got a very nice total body metabolic strength workout.
This workout is set up in 4 six minute circuits. The first circuit uses light dumbbells, the second circuit uses medium dumbbells and the third circuit uses heavier dumbbells. The final circuit is balance/standing core. Each exercise is done for approx. one minute. Angie shows modifications to most of the moves. The labels “medium” and “heavy” for the dumbbells are more relative to the fact you are doing the exercises on a rebounder and also the nature of the exercises. Under normal circumstances I would never consider 5 and 8 pound dumbbells as medium and heavy. Normally I would consider them both light but when jumping on a rebounder, you really don’t want to go heavier than 5 pounds. For the heavier/8 pound dumbbell circuit you are not jumping at all but due to the nature of the exercises 8 pound dumbbells are appropriate. Then there is also the fact I have a rotator cuff tear. Because of that I don’t even try to push it on upper body exercises.
Bounce for Health: Rebounder Circuit Style Workout is 36:29 minutes; 1 minute intro, 6 minute warm up and 5 minute stretch. Equipment: rebounder and dumbbells in various weights (Angie suggests light, medium and heavy; she is using 3 pounds, 5 pounds and 8 pounds. I used the same weight as Angie and they worked well for me).
Circuit 1:
- (grab your light DBs) Low jog/hop tap side to side with alternating bicep curls
- Jack your feet; add alternating bicep curls
- Shift bounce side to side (legs are wide and stationary), do alternating overhead press
- Same feet move as #3 but turn to the side and punch to the front with one arm
- Repeat #4 on other side of body
Circuit 2:
- (grab your medium DBs) Double squat jacks holding DBs in front chest or on shoulders
- High knee runs with DBs on shoulders (this was awkward for me so I just did bicep curls)
- Hop with legs wide while doing alternating upright rows
- Tap one leg in and out with a small hop while doing a single arm overhead press
- Repeat #4 on other side of body (on this side of the body Angie stops bouncing)
- Shift side to side (legs are wide and stationary) while facing the side and doing a cross punch to the front with back arm
- Repeat #6 on other side of body
Circuit 3:
- (grab your heavier DBs) Squat with overhead press
- With legs wide, do bent arm side raises, sway side to side while doing this; Angie changes to alternating arms
- Hinge forward with legs together and do alternating back rows with a slight bounce (feet never actually leave the rebounder) (DBs are so light for this one I did the rows much faster than Angie)
- With legs wide, do alternating stationary toe taps, holding arms in goal post and doing chest press, bringing elbows/DBs together then opening them back into goal post
- (Angie set one DB down; I used both 8# DBs for this move) Double arm overhead tricep extension with same leg movement as #4
- (set DBs aside) One tuck jump + 2 regular jumps
Circuit 4:
- Put all of your weight on one leg, knee pulls with other leg, twist torso toward knee as it raises
- Repeat #1 on other side of body
- Alternating front knee raises pulling arms down from overhead to knee as it raises; arms change to chopping/rowing across body as knee raises
- Stand with legs wide and do alternating side bends, sliding arms down legs as you bend
- Alternating straight leg raises, touching foot with opposite hand
For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
hm I don’t know if my P.S. comment got posted
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It did! (o:
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P.S. I’m so glad that rebounding is like a time machine for you and that you feel so happy when you are rebounding
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LOVING your rebounder reviews. I just bought one too (a bungee-style version) and I can’t wait to get started. I have to thank you for all the reviews you’ve posted — it’s like an encyclopedia of the best mini-tramp workouts out there. My rebounder arrives tomorrow. One reason I got it is because I felt like it would be a space saving way for me to get a cardio workout, given that my husband, 21-year-old son, and I are all working from home and have staked out our areas of the house. I lost my gym space because it’s my husband’s “office” now. Im thinking I need to go vertical as opposed to using horizontal space. Anyway, I’m wondering if you can explain a bit more about why you love rebounding so much. You’ve described yourself as “obsessed” and while I’ve picked up a few hints — I’d love a bit more on what key things you have identified that really make you keep going back.
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I’m glad I have inspired you to rebound! I can tell you exactly why I am obsessed. These past few years have been really hard on my body. I feel like ever since cancer treatment my body has aged exponentially. I have never had any interest in rebounding. But after all of the formal cancer treatment was over, my oncologist wanted to start me on an AI for TEN YEARS. A side effect of the AI? Osteoporosis. So to counter this side effect they start injecting you with prolia from the get go. Prolia has it’s own long list of side effects. My insurance would not pay for prolia without a bone density test. So I get the bone density test and surprise! In spite of everything I do to take care of myself, in addition to getting cancer, I also have osteopenia! In the end I refused to do both the AI and the prolia. I am trying to treat myself naturally. And in addition to the many other things I am doing, my research led me to rebounding to strengthen my bones.
That’s the background of why I bought it. Then I started jumping and when I am working out on the rebounder, my body feels young again. The workouts are exhilarating. I cannot remember the last time I felt so good working out. TurboFire? When I discovered that program the Fire workouts exhilarated me. Many of Cathe’s workouts used to, too. But none of it works for me anymore. I still enjoy other workouts. And I never stopped enjoying working out. I still get a high from other workouts, too. But other workouts do make me confront how I have changed physically. Rebounding is like a time machine, taking me back to before chemo and radiation and multiple surgeries tore me down. I actually have more endurance on the rebounder than I do off. Is that weird? Is has to be mental but there it is.
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I know this isn’t my convo thread but on occasion I like to click the recent comments to see what you are chatting about with other fans/readers of your amazing blog.
I remember seeing this DVD awhile ago while browsing on TFDVD site. Not sure if you know of it or would even be interested, but I’ll share the link:
https://www.totalfitnessdvds.com/Pilates-for-Buff-Bones-DVD-Rebekah-Rotstein-p/1079.htm
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Thanks for for the heads up. I thought it would be something different than typical pilates since it targets bone health but the clip looks like regular mat based pilates. I know pilates is great for you but I have never been a fan of it. Its the lack of fun factor. I tend to watch the minutes creep on the DVD counter during pilates workouts.
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Thanks so much for your reply. I can FEEL your enthusiasm through the wires. I can relate somewhat to your aging issues (I’m 53, former Cathe junkie). Plus I have arthritis in my hands that is exacerbated by some exercises like running. I really can’t wait to give rebounding a try— and with your reviews I’ll be able to dive right in. I’m definitely inspired by you— but I won’t hold you responsible if for some reason I don’t like it! All the best to you!!
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my beginner pilates DVD (from 10-minute solutions) was so boring that I kept watching the DVD clock too. i only got halfway through it before switching to jillian. I’m still on the search for a great pilates video as I like that it’s bodyweight movements to strengthen, lengthen, and tone and is generally low-impact.
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