AngieFitnessTV: Rebounder Workout Cardio + Upper + Lower Body + Stretch

Rebounder Workout Cardio + Upper + Lower Body+ Stretch is one of AngieFitnessTV‘s older rebounder workouts. It was filmed in 2017 and Angie is using a spring bound rebounder made by Stamina. She even says in this workout that she plans to buy a Bellicon in the next month but she never did. She ends up getting a Leaps and Rebounds bungee rebounder and she has been using it ever since. Today I combined this workout with another one of her other 30 minute rebounder workouts: 30 Minute Rebounder Workout / Cardio + Strength + Balance for an hour long total body cardio + strength workout. Angie uses one set of dumbbells for both strength circuits. 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. In addition, I wore a 10 pound weighted vest. I got an excellent workout–especially when combined with 30 Minute Rebounder Workout / Cardio + Strength + Balance, 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 hard 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 this workout. I “walked” 3528 steps.

Rebounder Workout Cardio + Upper + Lower Body+ Stretch is 31:30 minutes; 45 second intro, 1 minute warm up and 5:30 minute stretch. Equipment: rebounder and dumbbells. The weights listed in the breakdown below are what I used. All of the exercises are done on the rebounder.


  1. Sit on rebounder, feet on floor and bounce bottom on rebounder
  2. Hop side to side
  3. 3 hops + one tuck jump
  4. Jumping jacks
  5. Hop forward and back
  6. Fast feet/high knee run
  7. Hop on rebounder, arms are held at shoulder level, alternate bringing hands to shoulders while keeping arms raised
  8. Repeat #1-6

Upper Body (Angie is using 5# DBs):

  1. Straight arm front raises (5# DBs)
  2. Straight arm side raises (5# DBs)
  3. Alternating bicep curls (10# DBs)
  4. Alternating hammer curls (10# DBs)
  5. Straight arm tricep raises (hinge forward slightly and lift straight arms behind you) (8# DBs)
  6. Keep arms behind back and raise DBs behind you, bending elbows (resembles an upright row but behind you) (8# DBs)
  7. Standing chest press (arms are in goal post) (8# DBs)
  8. Single arm back rows (Angie is holding both DBs in one hand) (one 20# DB)

Lower Body (Angie is still using 5# DBs):

  1. Squats with DBs on shoulders (15# DBs)
  2. Lunge one leg off back of rebounder (to floor) and when you raise back up into front knee raise (I didn’t use any DBs for this but I had on my 10# vest)
  3. Stand on rebounder and do heel raises, as you raise heels, raise straight arms in front of you to overhead (5# DBs)
  4. With DBs on your shoulders, lift one leg out straight to side (I held an 8# DB against my thigh as I raised it)
  5. Push up with hands on rebounder and feet on floor

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


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