AngieFitnessTV: Rebounding Cardio Barefoot Sculpt

Just when I think I’ve finally worked my way through all of AngieFitnessTV‘s rebounder workouts that I’m interested in, she creates yet another. Rebounding Cardio Barefoot Sculpt is another fun rebounder workout. Only half of this workout is done on the rebounder, the other half is done on the floor. The floor work is low impact cardio sculpting–so low impact that even I didn’t need shoes. Which is such a bonus for me. I have such bum feet that I never go without good supportive shoes or slippers. But many rebounder workouts are done entirely on the rebounder and for those I can just wear yoga socks which I love (btw–I cannot even wear yoga socks for yoga–I have to have supportive footwear for yoga). I previewed this workout and the cardio sculpting looked like it would be fine on my feet so long as I used a thick fitness mat and I was right! Today I wanted a solid workout but I didn’t want to push hard and this workout fit that criteria perfectly. This was a feel good workout that still worked my body nicely and gave me some cardio. I burned 274 calories, I was in my cardio zone for 41% of the workout and in my peak zone for 6 minutes–that was during the cardio intervals on the rebounder. So really only 6 minutes of intensity. I “walked” 2749 steps. Because this was a feel good workout day, I finished it off with Angie’s Deep Foam Roller Stretch.

As I post this, Angie has uploaded another rebounder workout! Yay–keeping them coming Angie! I love them!

Rebounding Cardio Barefoot Sculpt is 42:15 minutes; 1:15 minute intro, 5 minute warm up and 5 minute stretch. Equipment: rebounder, pilates or playground ball, 3 pound hand weights and a fitness mat on the floor beside the rebounder. Warm up is on the rebounder with the pilates/playground ball between your thighs. When the warm up is over, you toss the ball aside–but not far because you will need it for the core work at the end.

  1. Shift hop side to side
  2. Low knee jog
  3. Alternate #1 & 2, 4 reps of each
  4. Jog with knees a little higher but still not high knee runs
  5. Jumping jacks
  6. Scissor runs
  7. Hop side to side
  8. High knee run
  9. Butt kick runs

Intervals (40 seconds of work followed by 20 seconds of recovery):

  1. Air jacks
  2. Tuck jumps
  3. Wide high knee run
  4. Fast high knee runs
  5. Hold T bar and tuck jump side to side
  6. Health bounce to cool down

Barefoot cardio on the floor (grab 3 pound handweights and go to fitness mat on floor):

  1. With legs wide, shift tap side to side with alternating front punches; changes to punching arms overhead and to the side (side bending reach) (still alternating)
  2. Wide plie squat with chest fly arms
  3. Alternating cross punches (legs wide alternating foot taps with each punch); changes to alternating punches overhead
  4. Wide plie squat with arms extended out straight to side (Angie changes the angle of your hand–thumbs up, thumbs down, palms up, palms down–the entire time arms are extended in a T holding the DBs–even 3 pound hand weights start to burn!)
  5. Hold wide plie squat isometrically, arms are still extended straight to side, bending only at the elbow, circle the arms/DBs
  6. Step touch side to side, punching arms/DBs down to floor
  7. Raise one knee, kick leg out, lower knee then tap back while also doing bicep curls
  8. Alternating cross knee raises, arms are held in goal post, bringing elbow to opposite knee as it raises

Core (keep hand weights and grab pilates ball):

  1. Place ball between knees, lay on back, knees bent, feet on ground, raise and lower hips in bridge; add pullovers while raising and lowering hips
  2. Still laying on back, knees still bent, feet on floor and ball still between knees, extend arms alongside hips, raise head/shoulders, from this position, open arms out to side into a T then bring DBs back to thighs
  3. Full sit ups, raising arms/DBs overhead at bottom of sit up and reaching DBs to heels at top of sit up (ball is still between knees)
  4. Still on back, ball still between knees, one foot is on floor (knee bent), other leg is extended straight (knees are in line with each other), raise head/shoulders, arms/DBs extended along side, pulse crunch up
  5. Still laying on back, ball still between knees, extend both legs up to ceiling and pulse squeeze in on ball; hold squeeze isometrically, head/shoulders raised and arms/DBs extended along side, hold this pose isometrically; add alternating single arm pull overs
  6. (set DBs aside) Still laying on back, place ball between ankles, extend both legs to ceiling and place hands under small of back, raise head/shoulders, slowly lower straight legs until ball taps the floor then slowly raise legs back to ceiling

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

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