Rebound Bounce Cardio Push is a new 30 minute rebounder workout from AngieFitnessTV. Angie created two new rebounder workouts. This one and an hour long workout that will be reviewed tomorrow. This workout was a bit more intense than Angie’s other rebounder workouts. She actually gave instructions on how to push into the rebounder canvas with your feet when you jump and other form pointers to get more intensity out of the workout. And I did work hard during this workout. I wore my 10 pound vest in addition to all of the props Angie included to increase the intensity and, of course, I used using intense jumping techniques. An excellent workout!
Now for the basic structure. Each exercise is done for one minute. Every 5 minutes Angie swaps out equipment. The final piece of equipment, a resistance tube, worked my arms and shoulders more than I expected it to. I even used my lightest band because I didn’t want a strength workout, but I was getting nice burn in my shoulders anyway. Angie shares that she burned over 200 calories and “walked” 3904 steps. My FitBit stats: 252 calories, 69% of the workout I was in my cardio heart rate zone, I spiked into my peak heart rate zone a total of 6 minutes and I “walked” 2969 steps.
Rebound Bounce Cardio Push is 32:20 minutes;1:30 minute intro, 4 minute warm up and 3 minute stretch. Equipment: rebounder, stability ball, pilates or playground ball, resistance tube and booty band/resistance loop. Angie’s pilates ball, resistance tube and booty band are all set up on a step stool beside her rebounder and her stability ball is secured on several step risers beside the rebounder as well. I did the same except I used my high step and risers. The workout starts with the pilates/playground ball between your thighs for the warm up. Once the warm up is over, each exercise is done for 60 seconds.
- (pilates ball is still between thighs) Hop side to side, arms are raised to shoulder level and alternate bringing one hand to shoulder as other extends straight out to side
- (remove ball from between thighs and hold in hands) Wide leg fast hops chopping ball from overhead on a diagonal (over shoulder) to hip, alternate sides
- Jack legs while raising ball straight overhead and down to thighs
- Scissor run, continue raising ball overhead and down to thighs
- Hop side to side (lateral hops) with same ball motion from #3 & 4
- Repeat #2
- (swap pilates ball for stability ball) Scissor run while holding the stability ball; add pressing the ball out and in
- High knee run, tapping knees to ball
- Jack feet while raising and lowering ball
- Wide fast hop, holding ball in front of you and rotate it side to side like a steering wheel
- Jack feet fast while holding the ball
- (set stability ball aside and grab booty band) Place booty band around thighs, above knees, jack feet; clasp hands together and chop hands/arms up and down; angle arms so you are chopping from over one shoulder to opposite hip, alternate sides
- Scissor run with wide legs (so there is tension on the loop), hands are still clasped, chopping hands/arms up and down
- Alternate the first part of #12 and #13 (do each for 10 seconds)
- Hop with feet closer together (but keep tension on booty band), keeping arms high and punching them overhead (hands still clasped)
- (remove booty band and set it aside, grab resistance tube) Hold a handle in each hand and loop band around hands so there is about 18 inches of band between your hands, open and close arms (chest fly arms) while hopping on rebounder
- Jack feet, hold band over head and pull band open while pulling the band down to approx the crown of head
- Lateral hops with bow & arrow arms (one arm extended out in front of you at shoulder level and held straight, other arm is also raised to shoulder level but it is pulling back on band)
- Jack feet, keep arms raised overhead and pull out on band
- (get ride of resistance tube) Jumping jacks
- Angie says to do your favorite rebounder exercise for the last move–she does tuck jumps (I did, too)