AngieFitnessTV: Bounce for Health 40 Minute Cardio + Strength Interval Workout

Another wonderful rebounder workout from AngieFitnessTV! I love her rebounder workouts and I hope she keeps creating them. This 40 Minute Cardio + Strength Interval Workout is part of her Bounce for Health Series. In this workout you alternate cardio circuits with strength training circuits. Each circuit is 5 minutes. I didn’t use this workout as a true strength workout. Yesterday was my strength day so this was more of a lower intensity day. I did actually get a good workout but other than some arm work, no serious strength training. I combined this workout with one of her other Bounce for Health workouts: Feel Good Recovery Workout, which is only 20 minutes so it rounded out my hour perfectly. Today was very much a feel good workout day. I am feeling mildly sore from yesterday’s workout so these two workouts felt wonderful. I feel well worked but not like I pushed myself too hard. And her Feel good Recovery Workout is the perfect finisher for this because it is full of dynamic stretching.

40 Minute Cardio + Strength Interval Workout is 41:06 minutes; 1 minute intro, 5 minute warm up, 2 minutes of core at the end and 3 minute stretch. Equipment: rebounder and dumbbells. Angie says at the beginning that she will be using 3, 5 and 8 pound dumbbells but it looked like she only used 3 and 5 pound dumbbells. I was taking it easy myself today so I only used 3 and 5 pound dumbbells as well, except for one exercise that I used 10 pound dumbbells for and that is noted below.

Cardio Push #1:

  1. Jump on rebounder, reaching both arms overhead then swinging them down
  2. Jumping jacks; arms change to circle arms
  3. Ski digs (hop with ski pole arms)
  4. Hop side to side while pushing arms forward and back
  5. 180 degree hops then hop 3x in each direction (Angie calls them X pattern hops but I don’t see where she is getting this name)

Sculpt/Tone Push #1 (grab light (3#) DBs):

  1. Hammer curl to overhead press
  2. Alternate straight arm side raise with straight arm front raise
  3. With palms facing forward and arms straight, do a straight arm front raise until arms are at shoulder level then open arms out into a T, bring arms in front of you again and lower arms to thighs
  4. Repeat #1
  5. Hold arms/DBs in a goal post (or cactus pose) and open and close arms (goal post chest fly)
  6. Alternating side bend/leans, reaching DB down toward rebounder when leaning; add a pulse to each bend

Cardio Push #2:

  1. High knee runs
  2. Alternating front low kick runs, push arms in front of you the push them overhead
  3. Butt kick runs
  4. Pendulum hops with arm circles
  5. Mini tuck jumps with 3-4 hops between each tuck jump

Sculpt/Tone Push #2 (grab heavier (5#) DBs):

  1. Squats on rebounder with DBs on shoulders (I used 10# DBs)
  2. Side leg lift (Angie gives you options of where to hold DBs)
  3. Raise one leg in front of you and hold isometrically while bending and straightening the leg; for an added challenge hold arms/DBs on goal post isometrically
  4. Hold DBs together at chest, extend one leg behind you, raise and lower straight leg

Cardio Push #3:

  1. Jack legs while opening and closing arms on a diagonal
  2. Jack legs once + jump side to side
  3. Hop forward, hop back, one jumping jack
  4. Jumping jacks with circle arms; add directional changes
  5. Tuck jumps

Sculpt/Tone Push #3 (grab light (3#) DBs):

  1. Squat + overhead press + knee raise, alternate knees with each knee raise
  2. Repeat #1 but do a front kick instead of a knee raise
  3. Side lean with single arm overhead leaning press and side leg raise + double arm overhead press (with both feet on rebounder)
  4. Repeat #3 on other side of the body
  5. Extend both arms/DBs in front of you to overhead while lifting one leg straight behind you
  6. Extend arms/DBs overhead, alternate raising knees and bringing opposite elbow to knee

Quick Core:

  1. Lay on back on rebounder, arms extended along side body, head/shoulders raised and legs raised straight to ceiling, alternate lowering and raising straight legs
  2. Still laying on back on rebounder, hands behind head, knees bent and feet on rebounder frame, do a basic crunch; raise one leg and hold it extended isometrically while continuing to crunch upper body

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

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