Rebounder Light Weight Cardio Sculpt is another fun and effective cardio + strength rebounder workout from AngieFitnessTV. It is not total body strength but the muscles that Angie does work, she works them well (well, all except triceps). The first 30 minutes of the workout is cardio and light weight upper body sculpting. The second half of the class is cardio, lower body and core work. This was not a super intense workout but, as Angie says, you don’t need to push hard every day. I still burned 374 calories. Most of the time I was in my fat burn zone (according to my FitBit) but 21 minutes was in my cardio zone and I even spiked into my peak heart rate zone for 3 minutes. Overall I got an excellent workout and it felt really good. The cardio is done in one minute intervals and the strength is done in sets of 8 or 16 reps. Angie only uses light dumbbells (3 and 5 pounds) for the upper body strength work but it was (surprisingly) heavy enough for me because you do a lot or reps. 8 reps doesn’t seem like much but you are doing 8 reps of 3 different exercises one after the other without a break and you repeat those 3 exercises 4 times. I had a bit of burn going on. Especially in my shoulders. But some muscle groups aren’t touched (the back) and other muscles are barely touched (triceps). For the cardio, you do the lower body portion of the cardio move for one minute then you add the upper body to the lower body and do the full version of the move for a minute. Finally, Angie introduces some unique core work at the end that was tougher than it looked!
Rebounder Light Weight Cardio Sculpt is 63:28 minutes; 5 minute warm up, 6:30 minutes core and 5 minute stretch. Equipment: rebounder, ankle weights and light to medium dumbbells.
- Scissor runs; add pushing arms overhead
- Jack feet; add jack arms
- 2 scissor runs + one jack feet
- (get DBs) 8 bicep curls while standing on rebounder; 8 hammer curls; 8 reverse curls; repeat this circuit of 3 varieties of bicep curls 3 more times (Angie is using 5# DBs)
- 8 overhead press w/ palms facing each other; 8 overhead press w/ palms facing forward; 8 overhead press with palms facing you (arms are more in front of you now than to the sides); repeat this circuit (Angie is using 5# DBs)
- (Angie swaps to lighter DBs) Repeat #5 two more times (Angie is using 3# DBs)
- Two sets of 8 push ups on rebounder (knees on canvas and hands on frame)
- 30 seconds of tricep kickbacks (Angie is using 3# DBs)
- (set DBs aside) Bounce on rebounder; add large arm circles, alternate arms
- Jump side to side; add arm movement (arms raised to shoulder level and out to sides of body, alternate bringing hand to shoulder)
- Bounce forward and back; add arms (bent arm, alternating raising hand to forehead level)
- Split stance hop; add punching arms to ceiling
- Split stance hop, other leg; add punching arms to ceiling
- (put on ankle weights) Holding on the T bar, lift and lower one leg out straight to side, 16 reps
- Repeat #14 on other leg
- Bend one knee and kick heel to wall behind you, 16 reps
- Repeat #16 on other leg
- Bent knee hip circles, 16 reps (looks like a figure 8)
- Repeat #18 on other leg
- Bent knee side raises, 16 reps (hydrants)
- Repeat #20 on other leg
- Balance on one leg and raise bent knee, extend and straighten leg, 16 reps
- Repeat #22 on other leg
- Lay on rebounder, heels on frame and knees bent, raise and lower hips; add 3 pulses at top of hip bridge
- (remove ankle weights) Bounce on rebounder
- High knee runs; add bent arm chest press arms (arms are in goal post)
- Alternating hopping heel digs; add arms (hammer curl to overhead press)
- 180 hop turn (3 hops in each direction); punch and hold one arm out while in each direction
- Hop side to side holding T bar
- Air jacks
- Health bounce to lower heart rate
Core (Angie grabs her 5 pound dumbbells):
- Lay on back on rebounder, knees bent and heels on rebounder frame, raise DBs toward ceiling, from this starting position do a sit up, reaching DBs toward feet; changes to pull over or skull crusher when laying back on rebounder (Angie does both)
- Still laying on back, arms/DBs still raised to ceiling, head/shoulders raised, raise straight legs to ceiling, from this starting position open and close straight legs; continue the move but lower arms so DBs are held at hip level
- Bent knee boat pose hold, elbows are bent so DBs are held at shoulder level (Angie drops the DBs pretty quickly and extends her arms beside her thighs)
- Sit on edge of rebounder, feet on floor and hold one DB in both hands at chest level, bounce bottom on rebounder; get rid of DB and keep bouncing; raise one leg while continuing to bounce
- Return to same bounce at beginning of #4 then raise both feet so you are in a bent knee boat pose while continuing to bounce bottom on rebounder
- Get on hands and knees on rebounder and do bird dog holds
- Straight arm plank with hands on rebounder and feet on floor; add rocking body forward and back (pushing with toes)
For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
2 thoughts on “AngieFitnessTV: Rebounder Light Weight Cardio Sculpt”
This was not a super intense workout but, as Angie says, you don’t need to push hard every day.
Words of wisdom and ones I am trying to live by now. I was pushing myself too hard (mostly by working out too long, such as doing NMTZ and then a couple of add-ons) when working out and the fun factor was disappearing and I was starting to dread my morning workouts.
I’m doing my best to dial it back so I can enjoy my morning workouts again.
I’ve done Ilaria’s Atletica 4 (which I love) twice this week and did not do any add-ons afterwards. It’s actually a pretty perfect 30 minute workout.
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I haven’t done Atletica 4 in a while but I do remember enjoying it. It was the perfect length for a doubles workout so that’s how I usually scheduled it (second workout of the day after work).