Cardio Kickbox & Upper Body Sculpt is a super fun cardio + strength rebounder workout from AngieFitnessTV. Doing this workout was a last minute decision. I workout for an hour every morning then I do a second workout at the end of my work day. Lately, I have been doing primarily Bellicon workouts as my second workout but I enjoy Angie’s rebounder workouts so much that I just wanted to try more of her workouts before my surgery on Friday makes rebounding off limits for at least a month.
Though this workout is part of Angie’s Trampoline Extreme series there isn’t anything extreme about this workout. But it is a lot of fun! And though “kickbox” is in the title, this is primarily a boxing + upper body strength workout. In fact, the weighted boxing is just part of the upper body strength work. There is only one set of kicks in the entire workout. The workout starts holding light (2 pound) hand weights which are used for all of the boxing moves. The first 18:30 minutes of the workout (including the warm up) is cardio. Each cardio exercise is done for 1 minute. For some of the boxing moves Angie stops bouncing, I did not. I wanted the intensity so I kept bouncing throughout every cardio move. At the 18:30 minute mark you swap the 2 pound hand weights for a set of 8 pound dumbbells for the upper body strength work. You might need heavier dumbbells for the moves to be effective. I think normally 10 pound dumbbells would work better for me but with my bad shoulder the 8 pound dumbbells worked fine without causing any undo strain. Angie’s son made an appearance during the workout, joining her for a few of the exercises. It was cute.
Trampoline Extreme Cardio Kickbox & Upper Body Sculpt is 31:11 minutes; 45 second intro, 5 minute warm up and 3:30 minute stretch. Equipment: rebounder, light and medium hand weights. Angie is using 2 and 8 pound dumbbells. You are holding the light hand weights even during the warm up though you do not use them for actual boxing moves until the warm up is over.
- Alternating front punches while shuffle bouncing side to side
- Changes to cross punching to one side w/ one arm (still doing the bouncing shuffle)
- Repeat #2 on other arm
- Quarter turn jumps to one side then back to front with 2 upper cuts after each jump
- One knee raise + one kick with other leg, when doing knee raise pull arms/DBs down from overhead and when doing front kick do a front punch with opposite arm (Angie is not hopping but I did)
- Repeat #4 quarter turn jumping in the other direction
- Repeat #5 on other side of body
- Stand on rebounder with legs wide and do 4 alternating punch downs + bring feet together and bounce 4x
- Shuffle bounce side to side w/ a jab-cross (Angie stops bouncing but I continued to bounce)
- Repeat #9 with other lead
- Shift hop side-to-side 3x + one hook punch (all punches are on same arm); changes to singles (all hooks; Angie stops bouncing during the singles-I continued to bounce)
- Repeat #11 on other arm
- Wide bounces while doing speed bag arms; changes to rolling upper cuts
- Bounce with legs together while swinging arms/DBs forward and back
Upper Body Strength: (get 8 pound dumbbells)
- Bicep curls; changes to hammer curls; changes to alternating hammer curls; changes to alternating bicep curls
- Alternating upright rows
- Alternating overhead press
- Repeat #2
- Double arm overhead tricep extensions
- Rear delt flys
- Push ups on rebounder (hands hold frame and knees are on rebounder)
- Get on hands and knees on rebounder and do alternating bird dogs
- Straight arm plank hold with hands on rebounder and feet on the floor, alternate raising one hand off rebounder; changes to circling arms and turning torso as you circle arm (back stroke move); changes to forearm plank hold; straight arm plank hold with little bounces with hands
For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
3 thoughts on “AngieFitnessTV: Trampoline Extreme Cardio Kickbox & Upper Body Sculpt”
Hi, iv been following your blog for a while now and iv really been enjoying your reviews for the rebounder workouts.
Have you noticed any changes or improvements in your health, fitness, strength, and weight since you have been rebounding regularly? Thank you so much for your time.
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I do feel like my cardio endurance has improved. Its really hard for me to gauge my strength right now. I have a torn rotator cuff and am having surgery tomorrow. Because of it have been modifying certain exercises and using lighter weights for months. I have not lost any weight. I’ve actually put on a few pounds since cancer treatment forced me into menopause but that happened before I got a rebounder. So no weight loss or weight gain since I’ve been rebounding. I want to say it makes me fitter, but that would require me returning to other workouts to test it and I really haven’t done that yet.
For me, the real test will be after I heal and rehabilitate from the surgery. I can’t wait to start rebounding and lifting heavy weights again. Today was the last rebounder workout I will be doing for at least a month.