URX-MT: Extreme Metabolic Cardio Blast

Extreme Metabolic Cardio Blast is the 13th and final workout in the URX-MT series/fitness program and it is led by the Urban Rebounder creator JB Berns. And wow. He is…interesting. Listening to him became irritating within minutes of this workout. He constantly (constantly) refers to himself in 3rd person. So irritating. Which is too bad because of all of the URX-MT workouts, this one embodies what I am looking for in a rebounder workout. Other than about 5 minutes of core at the end this is an all cardio rebounder workout, plus the entire workout is done on the rebounder. You never go to the floor. Which means I was able to wear my yoga socks! All of the other URX-MT workouts I have to wear tennis shoes because you spend at least 1/3 of the workout on the floor. I truly am disappointed in this workout. Not because it wasn’t a good workout. It was an excellent workout. Here are my stats: 394 calories burned, 51% of the workout I was in my cardio heart rate zone and I was in my peak zone for 15 minutes. As for the cardio zone, I was at the high end because looking at the graph FitBit creates, it is hard tell when I am in my cardio zone and when I am in my peak zone–they almost blend together. I “walked” 4,491 steps. The problem with this workout is that JB sucked all the fun out of it with his personality. He never stops talking, his cuing is weird and he refers to himself in 3rd person constantly. Luckily, this is the only workout in the program led by JB.

Here is a little background on this series. URX-MT stands for Urban Rebounding Extreme Metabolic Training. I bought the entire series as a program. The program is made up of 13 workouts but you can buy each workout individually on the Urban Rebounder site, so that is how I will be reviewing them. The program apparently originally came with more than just the rebounder and the workouts. It also came with sandbag hand weights that you can no longer purchase. I think all of the workouts in the program use the sandbags. They range from 1-3 pounds. I did not purchase an Urban Rebounder. My rebounder is a different brand. I also did not buy the DVD program from the Urban Rebounder website. I found it much cheaper on Ebay.

Extreme Metabolic Cardio Blast is 51:30 minutes; 4:30 minute warm up and 2 minute stretch. Equipment: rebounder and sandbag hand weights.

1. Double jacks and single jacks with chest press arms (arms are in goal post); add directional changes
2. Alternating heel digs; alternating hamstring curls
3. Hop on rebounder while punching arms overhead
4. Jump forward and back while swinging arms forward and back
5. 2 little hops then jump forward into a squat
6. Repeat #3 with directional changes
7. Repeat #4; add directional changes
8. Repeat #5
9. Repeat #3 & 4
10. Repeat #2
11. Jumping jacks; changes to double jacks
12. Twist hops; changes to doubles
13. Repeat #11 with directional changes on the single jacks
14. Repeat #12
15. Repeat #13 & 14
16. Repeat #2
17. Jack legs; double jack legs
18. Alternating wide hopping knee raises; changes to doubles (alternate raising arms to sides with upright rows)
19. Repeat #2
20. Alternating hopping high knee raises; changes to doubles
21. Alternating front kicks; changes to doubles
22. Repeat #20 & 21
23. Repeat #2
24. Alternating hopping high knee raises
25. Knee raise repeater on an angle; changes to knee raise repeater while turning in a circle
26. Alternating knee raises while bringing elbow to opposite knee
27. Knee raise repeater while turning in a circle
28. Repeat #2
29. Repeat #17
30. Cross jacks while pushing arms forward
31. 2 jabs to each side while hopping (hop turn to change sides)
32. Repeat #30 & 31
33. Repeat #2
34. Scissor runs; changes to doubles
35. Lateral hops; changes to doubles
36. Double high knee run (hop 2x when each knee is raised)
37. Double narrow hops + wide sumo/plie squat hop
38. 180 jumps (double hop in each direction)
39. Repeat #34-38 three more times
40. Repeat #2 & 17
41. Repeat #1 + 6 + 7 + 13 + 12 + 18 + 20 + 21 + 24 + 26 + 30 + 31
42. Repeat #41
43. Hop on rebounder while JB goes around the room to each of his background exercisers and hands them their sandbag weights (so pick yours up, too)
44. Repeat #41 four times holding the sandbag weights but without any directional changes
45. Repeat #2
46. Step touch
47. Hop on rebounder with legs wide and arms/sandbag weights extended out straight to sides and hold; extend arms/sandbag weights straight in front of you and hold (still hopping on rebounder throughout)
48. (drop sandbags) Repeat #2
49. High knee run
50. High knee sprint
51. Low hop on rebounder
52. Repeat #49-51 seven more times
53. Repeat #2
54. Step touch; tap one foot out to side (other foot remains stationary)
55. Repeat #40
56. Repeat #36
57. Repeat #49-51
58. Repeat #2
59. Repeat #54
60. Repeat #17
61. Quarter turn jumps (double hop in each direction)
62. March in place
63. Bounce on rebounder
64. Tricep dips with hands on rebounder frame and feet on floor
65. Lay on back on rebounder, feet on floor, arms extended to ceiling in a V, crunch up and at the top of each crunch bring hands together (keep arms straight); still keeping arms straight, turn hands so palms face the ceiling and continue crunching, lifting arms/hands with each crunch
66. Sit on rebounder, hands holding frame on either side of legs, extend legs straight and lean torso back, bend knees and and raise torso bringing knees into chest then straighten legs and lower torso
67. Sit on rebounder, knees bent and brought into chest, feet raised off floor, from this starting position, alternate raising foot so leg is straight and reaching toward ceiling while also extending opposite arm straight in front of you; changes to raising both legs and extending both arms (straight leg boat pose)
68. Sit on rebounder, legs wide and knees bent, feet on floor, raise arms overhead in a V, C curve spine while and lower torso partially while extending arms straight in front of then return to start