AngieFitnessTV: 40 Minute Cardio + Strength Rebounder Workout

Another fun and effective rebounder workout from AngieFitnessTV. I really couldn’t figure out the exact title to this workout but the title I used is close enough. The first part of this workout is rebounder cardio and the remainder of the workout is resistance training using a resistance tube. Each exercise is done for 1 minute. I got an excellent workout. The strength work is upper body focused so I finished this workout off with another rebounder workout from BeFit: Cardio & Strength Rebounding Workout. That workout had a stronger lower body focus so it rounded my morning workout out nicely. This is an intermediate level workout. There is no complicated rebounder footwork and you can increase or lower the intensity of every cardio move by just bouncing faster or slower. As for the strength portion, you can vary the intensity of that by the strength of the resistance tube you use and also whether or not and how far you choke up on the tube. So this is really a workout anyone can do.

40 Minute Cardio + Strength Rebounder Workout is 43:32 minutes; 1 intro, 5 minute warm up and 3 minute stretch. Equipment: rebounder and resistance tube. There are arm movements with the majority of the moves even if they aren’t mentioned in the breakdown. During the intro, Angie has you loop your resistance tube around the front leg of the rebounder.


  1. High knee runs
  2. Ski runs while pushing arms overhead
  3. Jumping jacks
  4. Ski runs with bent arm chest fly arms
  5. Hop while pushing arms overhead
  6. 2 hops + 180 hop turn
  7. Hop while pushing arms up on a diagonal
  8. High knee run with jumping jack arms
  9. Alternating front kicks
  10. Jacks with circle arms
  11. Hop on each foot 2x
  12. Tuck jump + regular jump
  13. Squat jacks
  14. Hopping hip twists
  15. Fast run (sprint)
  16. X jacks (jack legs while turning body on a diagonal when you jump so legs form an X pattern)
  17. Bounce in a T pattern
  18. Butt kick runs
  19. Wide tuck jumps
  20. Hip twist hops
  21. Health bounce (cool down)
  22. Stationary (no bouncing) squats


  1. Grab a handle of your resistance tube in each hand, stand in split stance on the rebounder and do back rows; changes to pulses (Angie also crosses the band and holds below the handles for more resistance–you back is your larges upper body muscle group so choke up on those bands!)
  2. Still in split stance, still holding a tube handle in each hand, open one arm out wide to side, turning torso so you are also looking behind you
  3. Repeat #2 on other arm
  4. Hold both handles in one hand, stand with legs wide on rebounder and do single arm bicep curls
  5. Repeat #4 on other arm
  6. Hold a tube handle in each hand and do double arm bicep curls
  7. Hold a handle in each hand, hinge forward at the hips, do rear dent flys to various tempos
  8. In split stance again, do a single arm tricep kickback
  9. Repeat #8 on other arm
  10. Single arm front raise
  11. Repeat #10 on other arm
  12. Cross tube, still holding one end in each hand, choke up on tube and step back to back of rebounder in wide stance, do wide deep squat, holding tube at about waist level; hold isometrically at bottom of squat
  13. Sit on rebounder, legs extended in front of you w/ knees bent, uncross tube, still holding a handle in each hand and do T band pulls to various tempos
  14. Still sitting on rebounder, same starting position as #13, hold tube handles so palms are facing you and hold them with elbows raised and constant tension on the band, lean torso back and lift bent legs, alternate pushing one leg out straight while holding upper body and arms in position isometrically; changes to holding arms/tube out to side isometrically while continuing same leg movement

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


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