AngieFitnessTV: 30 Minute Rebounder Workout / Cardio + Strength + Balance

30 Minute Rebounder Workout /  Cardio + Strength + Balance is yet another fun and effective rebounder workout from AngieFitnessTV. I am reaching the end of Angie’s rebounder workouts! She does have a bunch of 15 minute rebounder workouts but they are labeled as beginner workouts (I may still preview them). Today I combined this workout with one of her other 30 minute rebounder workouts: Rebounder Cardio + Upper Body + Lower Body for an hour long total body cardio + strength workout. Angie uses one set of dumbbells for the entire strength portion. 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, plus my 3 pound ankle weights. In addition, I wore a 10 pound weighted vest. I got an excellent workout–especially when combined with Rebounder Cardio + Upper Body + Lower Body, which managed to hit any muscle groups this workout missed. My legs weren’t worked as well as I would like but that’s okay because they were worked very well yesterday in URX-MT: Cardio Metabolic Circuit. In fact, my glutes and hamstrings were singing all day yesterday from that workout, so they did not need to be hit hard again this morning. Between the two workouts I burned 486 calories! I was in my cardio heart rate zone 65% of the workout and I was in my peak heart rate zone for 9 minutes. Looking at the FitBit graph of this morning’s workout that peak zone was during the cardio portion of Rebounder Cardio + Upper Body + Lower Body. I “walked” 3528 steps.

30 Minute Rebounder Workout /  Cardio + Strength + Balance is 31:50 minutes; 5 minute warm up and 2 minute stretch. Equipment: rebounder and dumbbells. As mentioned above, I also wore a 10 pound vest and used 3 pound ankle weights for the lower body/balance circuit.


  1. Jump side to side; she starts to change it to a pattern of side jumps and single leg hops then changes her mind
  2. Double scissor runs (hop 2x in each leg position) punching arms up and down; changes to singles
  3. Hop twist hips side to side; changes to 4 jacks + 4 hop twists
  4. Jacks with arms raised to shoulder level, elbows bent, cross arms in front of you then press elbows behind you while jacking
  5. Double hops on one leg
  6. Quarter turn jacks, jacking 4x in each direction; changes to 2 jacks in each direction
  7. Jump on rebounder, pushing arms overhead
  8. Repeat #6 but turn in other direction
  9. High knee run on rebounder with directional changes
  10. Hop on rebounder, swinging your arms forward and back, with directional changes

Strength: (Angie is using 8# DBs; the weight listed below are what I used)

  1. Standing chest press arms (arms in goal post) (8# DBs)
  2. Single arm back row (one 20# DB)
  3. Overhead tricep extensions (french press) (8# DBs)
  4. Bicep curls (10# DBs)
  5. Single arm bicep curl into overhead press into 3 single arm overhead tricep extensions, alternate arms (10# DBs)
  6. Bent over back flys (8# DBs)
  7. Slow cross punches (5# DBs)
  8. Upright rows (8# DBs)

Balance/Lower Body (I put on my 3 pound ankle weights for these exercises):

  1. Balance on one leg, extend one leg out to side, lift and lower straight leg
  2. Balance on one leg, raise other knee in front of you, extend leg straight in front of you then bend knee
  3. Balance on one leg, extend other leg straight behind you, pull knee in under you then extend it back behind you
  4. Standing on rebounder, raise knee bringing opposite elbow to knee, alternate knee/elbows

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

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