AngieFitnessTV: 10 x 3 Total Body Shred Video #7 / Rebounder Cardio-Strength-Core

Rebounder Cardio-Strength-Core is part of AngieFitnessTV‘s 10 x 3 Total Body Shred series. As the title suggestions, the workout is made up of 3 ten minute circuits–all done on the rebounder. Each exercise is done for one minute. From what Angie says at the beginning, this is apparently a “bonus” she added to the series. I guess the 10 x 3 Total Body Shred series was meant to have 6 workouts, but she added on a 7th rebounder workout. Yay for me! Another fun rebounder workout form Angie. I enjoyed this workout like I do most of Angie’s workouts. It is not her funnest (is that a word?) rebounder workout, but I did enjoy it. It is also not a total body strength workout as the title suggests. Though the exercises that were included were good ones that hit the muscles well, there is just not enough for this to qualify as a strength workout for me. So I followed this up with a Heather Robertson strength workout which made this a solid strength day for me. Heather’s workout was very metabolic, so between the two workouts I burned 356 calories (Heather’s was 20 minutes).

A note on the weights listed below. In the past, when Angie does strength training on the rebounder, she uses the same weight for everything. She did that during this workout as well. But in her most recent rebounder strength workout (Rebounder & PHA Interval Workout) she had a step stool beside her rebounder with different weights and equipment on it so that she could get to them easily and quickly. That has been my biggest gripe about her rebounder strength workouts. You are stuck with one weight because it takes too long get off the rebounder, swap out your weights then get back on the rebounder. By the time you are back in place you’ve missed half of the set! But using the same set of dumbbells for everything means you are not challenging all of your muscle groups since some muscle groups can lift heavier than other muscle groups. Having learned this new trick for quick weight swapping from Rebounder & PHA Interval Workout, I set up my full step at 14 inches behind my rebounder and placed all the dumbbells I thought I might need on top of it. As you can see in the break down, I should have also included 8 pound dumbbells on the step, but oh well. I still got a better workout than I would have if I only had one set of dumbbells available to me.

Rebounder Cardio-Strength-Core is 35:09 minutes; 45 second intro, warm up is included in the first 10 minute cardio circuit and 3:30 minute stretch. Equipment: rebounder and two sets of dumbbells. Angie is using 3 and 5 pound dumbbells.

Cardio:

  1. Health bounce
  2. Bounce with arm movements, swinging arms forward and back
  3. Jack feet with chest press arms
  4. Hop forward and back with hammer curl to overhead press arms
  5. Hop shift side to side, arms extended at shoulder level, alternate bringing hand to shoulder in tempo with hop shift
  6. High knee run
  7. Hop forward, hop back, quarter turn hop
  8. Repeat #7 but quarter turn hop on other direction
  9. Butt kick runs
  10. Tuck jump

Strength (Angie is using 5 pound dumbbells for this circuit):

  1. Health bounce on rebounder while doing hammer curls; changes to traditional bicep curls (12# DBs)
  2. Single arm back row (Angie holds both DBs in one hand) (one 20# DB)
  3. Repeat #2 on other arm
  4. Wide squat, swinging arms/DBs down between legs then raising up into a straight arm front raise; add opening arms out into a straight arm T at top of front raise (5# DBs)
  5. Place DBs on shoulders, balance on one leg, extend the other out straight to side, pull knee in toward chest then press back out straight (5# DBs)
  6. Bent arm bent over rear delt fly (5# DBs but I will increase to 7 or 8# DBs next time)
  7. Balance on one leg and hold arms/DBs in goal post, do chest press arms from the goal post position (5# DBs but I will increase to 7 or 8# DBs next time)
  8. Hinge forward, holding DBs by the end bell, other end bell on rebounder for balance, lift one leg up straight behind you then bring knee in under body to chest (I just held the edge of the rebounder frame)
  9. Repeat #8 on other leg

Core (Angie is using 3 pound dumbbells):

  1. Kneel on rebounder, knees wide, heels together, extend arms/DBs straight in front of you, keeping body straight from knees to top of head, lean torso back then straighten keeping arms/DBs extended straight in front of you the entire time
  2. One knee on rebounder, same side arm on rebounder frame, top leg extended straight and top arm is holding both DBs raised overhead, from this starting position bring knee in to chest while bringing elbow down to meet knee
  3. Repeat #2 on other side of body
  4. Lay on back on rebounder, knees bent and feet on rebounder frame, both arms/DBs are extended to ceiling, crunch pulse up 3x while also raising one leg, alternate legs with each 3 pulse crunch
  5. Still laying on back on rebounder, arms extended out straight to sides in a T, raise both legs up straight to ceiling, alternate lowering and raising one straight leg (scissoring legs)
  6. Still laying on back, legs raised and knees bent, roll up into bent knee boat pose and hold for 8 counts, roll down and roll right back up to hold boat pose for 8 more counts–keeping doing this for the entire 60 second interval
  7. (set DBs aside) Sit on rebounder with feet on floor, bounce bottom up and down on rebounder
  8. Bird dog pose on the rebounder, raise the foot of the stabilizing leg (knee that is on the rebounder) off of the reboynder–so you are balancing on one knee and one hand
  9. Repeat #8 on other side of the body
  10. Hands and feet on rebounder frame, raise into down dog/pike then lower knees so they almost tap the mat then raise back to pike, flow between these two positions; hold with knees hovering just above rebounder

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

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