Rebounding EMOM Cardio-Weights Circuit is one of AngieFitnessTV’s live workouts. It is actually only 60 minutes long but looks much longer (84:10 minutes). The first 5 minutes is Angie talking while she is waiting for her viewer/exercisers to log on and the final 19 minutes is Angie talking with her viewers. Angie does give information you need for the workout during the first 2:30 minutes but if you read this review then you already have all of that info. Just scrub forward 5 minutes so you can keep your workout at 60 minutes. And the actual workout is exactly 60 minutes. Once Angie starts working out she does not waste any time.
EMOM stands for Every Minute On the Minute. This means each exercise is done for one minute and there are no rest periods, you are moving from one exercise straight into the next. Angie offers suggestions at the very beginning to increase the intensity of your workout: weighted vest, weighted gloves and using the proper rebounding technique to get the most of your workout which she explains after the warm up and during the first exercise. I was actually quite impressed with this. I learned how to jump in this manner from other rebounder trainers and frequently incorporate it when doing Angie’s workouts to get the most out of my workout, but Angie has never actually explained and demonstrated it before (and I have done nearly all of her rebounder workouts). So kudos to Angie! This is important info to share with the home exerciser. Angie also has her step stool set up near her rebounder with all of her equipment on it. I set up my full step at 14 inches beside my rebounder to do the same.
This is a great cardio + strength circuit based rebounder workout. I have already done my heavier strength training this week so I used the same weights Angie did, which were relatively light for strength training. She actually said the same–that this was not a strength day for her, so she lifted lighter. However, if it is your strength day when you do this workout, definitely lift heavier dumbbells. I also wore my 8 pound vest to increase the intensity. Cardio-wise, I feel like I got a great workout. And even though I lifted lighter weights, I still felt it working my muscles, so overall a very good total body cardio + conditioning workout for me. Angie shares that she burned 494 calories and “walked” 4161 steps. I burned 416 calories and “walked” 3107 steps.
The very last exercise in this workout before the stretch is sitting cross-leg on the rebounder and bouncing your bottom on it. This was much harder than I expected it to be. I have done the bottom bounces with Angie and other trainers with my feet on the floor and bottom on the rebounder. That is a surprisingly challenging and effective core exercise. But sitting cross-leg? Even harder! For one, I could not bounce as high as I could when my feet are on the floor, it was hard to keep my legs crossed tightly and I kept moving forward to the frame. That is definitely an exercise that needs practice!
Rebounding EMOM Cardio-Weights Circuit is 84:10 minutes but is truly only 60 minutes; scrub through the first 5 minutes to when the workout actually begins, 5 minute warm up and 5 minute cool down/stretch. End it after the stretch for a 60 minute workout, or hang around and listen to Angie talk/converse with the home exercisers for another 19 minutes. Equipment: rebounder, balance foam pad, pilates or playground ball, booty band/resistance loop, various dumbbells (Angie has 2, 3, 5 and 8 pound dumbbells set up but does not use them all) and a fitness mat. I also wore my 8 pound vest. The fitness mat is already on the floor beside the rebounder. You will need everything already set up, since as already mentioned, there are no breaks between exercises. Also, I do not own a foam balance pad so I didn’t use one. The workout starts with the pilates/playground ball between your thighs for the warm up. You remove it at the end of the warm up.
- Jumping jacks
- Scissor runs while punching arms overhead
- Hop twist side to side, arms are raised to shoulder level, alternate brining hand to shoulder with each twist hop
- Wide fast hops; clasp hands and raise arms/hands overhead and chop hands down to thighs
- (grab DBs) Hammer curl to overhead press to overhead tricep extension (8# DBs)
- Pulse squats (8# DBs)
- Combine #5 & 6 (hammer curl into overhead press into overhead tricep extension + a squat when arms/DBs are back at sides)
- Push ups with hands on frame of rebounder (knees or feet are on mat on floor)
- Lay on back on mat, heels are on rebounder frame, raise and lower hips in bridge
- Still laying on back on mat, lay calves on rebounder, arms are extended straight in front of you, crunch upper body up, reaching toward rebounder with hands
- (grab foam balance pad and place on rebounder) Stand on foam pad on rebounder, raise one knee, arms extended out to sides in a T and balance (as mentioned above, I do not own a balance pad so I just did the balance exercises on the rebounder, sans pad)
- (place pilates ball between thighs) Jump forward and back, clasp hands and raise arms/hands overhead and chop hands down to thighs
- Lateral hops side to side, still chopping clasped hands from overhead to thighs
- Tuck jumps
- Twist hop side to side, arms are raised to shoulder level, alternate bringing hand to shoulder with each twist hop
- (set ball aside and grab DBs) 2 upright rows + 2 upright bent arm reverse flys (8# DBs)
- Wide plie squats (8# DBs)
- Combine #5 & 6 doing 4 reps of #6
- Tricep dips with hands on rebounder frame
- Lay on back on mat, heels on rebounder canvas, raise hip and hold them isometrically, alternate raising heels off rebounder
- Slow mountain climbers with hands on rebounder frame (or do the mountain climbers fast if that is your preference)
- (place foam pad on rebounder surface again) Stand on foam pad on rebounder, raise one leg out to side while balancing on the other leg, raise and lower leg
Repeat Circuit #1 but now you have the booty band around thighs, just above the knees. You do all of the exercises but push ups are actually the 10th exercise this time. Remove the booty band for #11 and for the balance move you are extending one leg behind you rather than raising the knee in front of you.
Repeat Circuit #2 exactly as it was done the first time except for #11, the balance move, instead of extending one leg out to the side, you lift it across the other leg and hold it there with foot flexed as you balance.
Light Weight Sculpt (get light DBs):
- Stand on rebounder, extend ams out to sides in a T, circle DBs from elbow (arm remains static from shoulder to elbow so it is the forearms/DBs that are circling)
- Balance on one leg on rebounder (you can hold T bar for balance), raise one arm/DB overhead, raise same side knee out to side while also lowering elbow to tap thigh
- Balance on one leg, other leg kicks back behind you then bring knee in front of you w/out touching rebounder
- Sit on rebounder, feet on floor, DBs clasped together in front of chest, bounce bottom on rebounder
- (set DBs aside) Repeat #4, but this time arms are extended overhead and you are bouncing your bottom higher while reaching overhead
- Sit cross-leg on rebounder, hands clasped together in front of chest, bounce bottom on rebounder (this is harder than it sounds)