**Wordpress has updated the editing platform bloggers use and it hates this post. Every time I try to update it now, it deletes things. So please just got to the new Bellicon Home Streaming post. It has everything in this one, plus I can now update it.**
Why rebound? Other than it being the most enjoyable exercise I have ever done, there are loads of health benefits to rebounding. Bellicon’s website will tell you the many, many health benefits of rebounding. They have put a lot of work into creating a comprehensive website filled with lots of information. Here are the fitness benefits. Here are the health benefits. And here is all of the research.
I am a Bellicon owner and subscriber. In fact, I have paid for a year in advance. I need to keep track of the workouts I’ve done and my thoughts on them. But there are too many–I cannot break these workouts down like I do my other workout reviews. So I will merely summarize the workouts after I complete them and my thoughts on them. I will also categorize them by trainer. This post is a work in progress so if you are a subscriber to Bellicon Home’s streaming site, bookmark this review. I will continue to update it every time I do a new Bellicon workout. I had a very hard time deciding when to finally post this review. I probably do 5 or more Bellicon Home workouts a week, so I am adding workout reviews to this post several times a week. Just because I post this review does not mean I will stop adding reviews. This post will probably be updated several times a week as long as I continue to be a subscriber.
Finally, a note about the Bellicon rebounder and rebounders in general. When you purchase a Bellicon you have to choose the strength of your bungee cords. Bellicon has a chart where you can chose your bungees based on your weight and the type of bounce you want. If you have no clue, they recommend getting strong bungees. So that is what I got. It is considered the “optimal strength” for my weight. When you do a Bellicon workout, the trainer frequently tells you the strength of their bungees. This is important because the strength of the bungees determines how fast you can bounce. So if I am doing a workout with a trainer who is using extra strong or ultra bungees then there is no way I can keep up their pace when doing fast paced jumps. The stronger the bungee the faster you can bounce. This is the same with any rebounder. When I am doing workouts by other trainers who are using another brand of rebounder, whether spring bound or bungee bound, unless we weigh the same and have the exact same rebounder, it is very difficult to keep perfect pace with them because every rebounder is different. So go easy on yourself! I say this because in the early days when I used a spring bound rebounder and knew nothing about rebounding, I became very frustrated when I could not keep up with a trainer. It wasn’t my fault! It’s just the nature of rebounding. For Christmas, my husband is buying me an entire set of extra strong bungees for my Bellicon. I want to jump faster! I am excited to return to many of the rebounding workouts I struggled (and failed) to keep up with the trainer and (hopefully) now be able to keep up with them.
Antonia W. Antonia has no bio on Bellicon, just this picture and the list of the Bellicon workouts she leads. English is her second language but she is easy to understand. She is also an excellent trainer who puts together intense workouts.
Jump Fit is 38 minutes; 2 minute intro. It is a level 8 workout. Cardio. I really liked this workout. It is made up of basic jump training and it gets intense, but the intensity builds. It was a lot of fun. Antonia warms you up nicely and cools you down thoroughly. The music is great, too. You have 2 warm up songs. The first is non-jumping warm up moves and the second is a jumping warm up. The same goes for the cool down. The first song is a jumping cool down and the second is a stretching song. In between, the rest of the workout is interval work. Antonia doesn’t reveal the length of the intervals or recoveries. Instead, she sets it all to the music, so it feels really organic and natural. Bellicon estimates you will burn 342 calories. According to my FitBit I burned 258 calories.
Lower Body Exercise is 12 minutes. It is a level 7 workout. Strength. This short workout even has a warm up and a stretch. And for such a short workout Arnita works your lower body well. Since it is a basically a bodyweight workout you are doing a lot of reps. You do 3 different squat variations and you do a lot of them. This is a nice little add on/finisher workout. Especially since she cools you down and stretches you out afterward. Bellicon estimates you will burn 89 calories. I did this workout + another 11 minute workout. Between the two workouts I burned a total of 140 calories.
Post Workout Stretch is 16 minutes. It is a level 2 workout. Flexibility. I really like Arnita and I wanted to like this workout more. I was hoping for a long deep stretch. And Arnita does stretch you out but she talks a lot between most of the stretches. In fact, the first 2:30 or so minutes of this is Arnita talking–no stretching at all. She is on topic and giving information, so it isn’t random stuff, but I still wanted a solid 16 minutes of stretching. Bellicon estimates you will burn 63 calories. I burned 26 calories.
Legs to Live For is 21 minutes. It is a level 9 workout. Strength + cardio (but mostly strength). This workout has a short warm up but no stretch–and trust me, you need one after this workout! It is definitely an advanced lower body workout that really burned my muscles out. I will note that I used this as a finisher to a longer heavy weight metabolic lower body workout. So I was already warmed up and my lower body was already well worked. This definitely finished me off. After the short warm up, Arnita has you do a circuit of exercises. You do each exercise for one minute then you repeat the entire circuit. The exercises are 1. high knee runs, 2. uneven squats (one foot on rebounder, one on floor, squat then hop over rebounder to other side to squat with foot positions swapped), 3. around the world squats (hover squat isometrically over the edge of the rebounder (feet on floor) and squat walk around the rebounder–one minute in each direction!), 4. bridge pulses (lay on back on rebounder, feet on frame, do single leg bridge pulses (one minute each leg) and end with one minute of double leg bridge pulses). Arnita was full of energy and enthusiasm in this workout. And looking super gorgeous with her Princess Lia cinnamon buns! That woman is ripped! Bellicon estimates you will burn 315 calories. I burned 141 calories.
Bounce Those Pounds Away is 30 minutes. It is a level 8 workout. Cardio. This workout is a super intense cardio workout! I’ve done this workout twice now and it has kicked my butt both times. Arnita is a machine! She claims there is a warm up and cool down but you are bouncing at the same intensity from beginning to end. In this workout Arnita uses the the Bellicon ball weights. It appears she is using the 1 pound balls. These are weighted balls with straps. So the ball is in your palm and the strap goes around the back of your hand to hold it in place. The Firm created similar weighted balls that I purchased a decade or more ago. Mine are 2 pounds each. I used them in this workout and I am sure they did a good job jacking up the intensity of this workout. Arnita bounces so fast, I could not keep up with her. I did my best and worked very hard. Bellicon estimates you will burn 270 calories. My FitBit says I burned 253 calories. Pretty good for a 30 minute workout.
Barbara K. Barbara is German Bellicon trainer. She is the author of fitness and nutrition books and the creator of a piece of fitness equipment called the Flexibar. She has been a sports physiotherapist for 35 years and says she is a “Bellicon Maniac.”
Cardio Shape is 29 minutes. It is a level 6 workout. Cardio. This is a fun steady state cardio bounce workout. This was my first video with Barbara and I really liked her. She really seems to love teaching Bellicon workouts. This workout has a short warm up and a short cool down. Barbara puts together a cardio bounce combo. She builds the combo in layers and you repeat the combo several times, each time she adds another bounce move. None of the moves were complicated but it was a fun and unique workout. Bellicon estimates you will burn 186 calories. I burned 187 calories.
Bikini Shaping is 31 minutes. It is a level 7 workout. Cardio + strength. This workout was very tough! Barbara is serious about title. This is primarily a strength workout with the focus on your lower body and your abs–the parts of your body a bikini highlights. There is some cardio but it is either recovery cardio between the strength exercises or a burnout interval to finish off your lower body after working it. Each strength exercise is done for one minute and every single time each minute felt like an eternity. Glute and ab burn out. An excellent but torturous workout. Bellicon estimates you will burn 222 calories. I burned 137 calories.
HIIT Power is 36 minutes. It is a level 9 workout. Cardio + Strength. This is a solid workout. Ben calls it a tabata workout but it is not. It is a HIIT workout. It is made up of 4 circuits. Each circuit has 6 exercises and each exerise is done for 45 seconds followed by 15 seconds of recovery. Between each circuit you get 50 seconds of recovery before starting the next circuit. The first 3 circuits have 3 exercises that you repeat. The first circuit is jumping jacks, deep squat hold, scissor runs. The second ciruit is mountain climbers and two core exercises on the rebounder. THe 3rd circuit is tricep dips, straight arm to forearm plank and side plank holds. The 4th circuit is sprints. This workout has a warm up, a cool down and a stretch. I really enjoyed the cool down bounce. Bellicon estimates you will burn 486 calories. I burned 231 calories.
Tabata Fit is 38 minutes. It is a level 7 workout. Cardio + strength. The first few minutes are actually Ben instructing you on how to adjust your T-bar. The actual workout is about 35 minutes. It includes a warm up, a cool down and a stretch. This is a cardio + body weight strength workout. The tabata circuits are the strength portion. They are done traditional tabata format: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit. There are 3 tabata circuits–one lower body, one upper body and one core. Between each tabata circuit you get several minutes of cardio bouncing. I wanted to like this workout more than I did. I did get a solid workout I just didn’t enjoy it that much. It estimates you will burn 281 calories. I burned 230 calories.
Cardio Interval Work is 38 minutes. It is a level 8 workout. Cardio. The first few minutes is Ben talking about form and the structure of the workout. The actual workout is around 35 minutes. Ben also tells you his bungee strength which was stronger than mine. What this means is, it is simply not possible for me to keep time with him. However, I know I am getting stronger bungees for Christmas so I plan to return to this and other such workouts after Christmas to see if I can keep time with the trainers when I have stronger bungees. This workout includes a warm up, a cool down and a stretch. The music in this is great! The first 12 minutes is all cardio. Then Ben moves into intervals. The intervals are structured as 30 seconds of work followed by 15 seconds of recovery. He has specific interval and recovery moves, though your recovery moves are obviously easier than your intervals. You do a 4 groups of 4 of these 30/15 intervals. Each 3 minute group focuses on one type of move. The first interval grouping is pony hops, the second interval grouping is hop kicks to the front and side, the third interval grouping is scissor runs and the fourth interval grouping is jumping jacks. Then you do about 3 more minutes of non-interval cardio, then your cool down (which is still cardio but lower intensity) and stretch. It is a great and intense cardio workout. No super complicated bounce moves, but Ben varies things to keep it interesting. Even during your intervals when you are only doing one move, he varies whether you are doing singles or doubles. Bellicon estimates you will burn 306 calories. I burned 238 calories. ***Update: I finally returned to this workout with my stronger bungees–I was able to keep perfect time with Ben, which made this workout so much more enjoyable. I also burned more calories–267 this time.***
HIIT Power is 27 minutes. It is a level 9 workout. Cardio. This was a very intense interval cardio workout. It has a warm up, a cool down and a nice deep lower body stretch. You are doing 4 blocks of intervals. Each block contains 4 intervals of 30 seconds of work followed by 15 seconds of active recovery. Between each block you get 30 seconds of rest. There are no complicated exercises but they are all done very fast. Christian has extra strong bungees and so do I but I still could not keep up with him. I don’t think that had anything to do with my bungees. I think Christian is just younger and fitter and therefore can move a lot faster. But I will test it! I also got ultra strong bungees for Christmas. I’ve been using my extra strong bungees for a month now. When I swap them for my ultras I will return to this workout and see if I can keep up with Christian. Anyway, you do things like high knee runs, fast feet, jacks squat jacks, alternating kicks and more. Bellicon estimates you will burn 371 calories. I burned 199 calories. ***Ultra strong bungee update. Nope–it definitely wasn’t the bungees. Even with my ultra strong bungees I could not keep up with Christian. He’s crazy fast!***
Ankle Stability Drill is 32 minutes. It is a level 6 workout. Cardio + ankle/foot work. This workout has a warm up and a stretch. You will need a towel for this workout. I liked this workout much more than I expected to. This workout is so varied. Christian works your feet and ankles through mobility, strength and stability work. He intersperses these ankle focused drills with cardio and balance work (though the balance is the stability work). The cardio is so varied and lots of fun. I really enjoyed the combos he put together. They were set well to his music choices. An excellent fun workout! Bellicon estimates you will burn 205 calories. I burned 192 calories.
Full Body HIIT is 35 minutes. It is a level 9 workout. Cardio w/ core. This was definitely an advanced level workout. I worked very hard. Other than the warm up and cool down/stretch, this entire workout is done interval fashion. It starts with 30/15 intervals (30 seconds of work followed by 15 seconds of recovery) and ends with 45/15 intervals. Most of it is cardio drills on the rebounder but there is some core work, some plank work, even some burpees. I worked very hard. Bellicon estimates you will burn 486 calories, which seems pretty excessive. According to my FitBit I burned 220 calories.
Tabata Action is 42 minutes. It is a level 8 workout. Cardio + strength. The first 2 minutes of this workout is Christian telling you about the workout. You get a long warm up and a long cool down and stretch at the end. This is a cardio + body weight strength workout. The tabata circuits are the strength portion. They are done traditional tabata format: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit. There are 3 tabata circuits. Between each tabata there is a cardio circuit. The cardio is done interval style, too, but rather than being timed like the tabatas it is done to the musics’ rhythm. Since some of the tabata moves are done on the floor (still using the bellion), you might want to wear shoes. I usually do wear shoes for workouts in which you are on and off the rebounder but for this one just having a mat beside the rebounder worked fine. I wore my bellicon socks without issues. This was a fun and intense workout. Christian shows different levels of all of the strength moves. There are no complicated cardio bounce moves but he varies everything to keep things interesting. Bellicon estimates you will burn 360 calories. I burned 251 calories.
Athletic Yoga is 32 minutes. It is a level level 6 workout. Yoga/flexibility. There is no bouncing in this workout. Zero. Not a single bounce. It is all yoga on your rebounder. This workout was a mixed bag. It was all good, but there was some gentle flexibility and some difficult (for me) poses that we seemed to hold for a very long time. Clarissa does many traditional yoga poses on or using your rebounder. In fact the only pose that you are not on the rebounder for is a crescent pose variation–your front foot is on the rebounder and back foot is on the floor. The rest of the pose are all done on the rebounder. Clarissa frequently has you flowing between poses. The one I had a problem with was a yoga squat. Not only did she have you hold it for what seemed like forever, but she had you doing alternating reaches while in it (reaching one arm toward the ceiling while looking/twisting upper body up with arm). I had to keep coming out of the pose because my legs couldn’t hold me there that long. But other than that I was able to do everything with Clarissa. You get some deep flexibility, some mobility and some body weight strength. My only real complaint about this workout was Clarissa’s cuing. There were some exercises where you cannot look at the TV and still do them correctly, but if you did not, then she was flowing between moves without cuing you when to change position. So that was awkward for your form. But overall I enjoyed it and felt good at the end. Bellicon estimates you will burn 192 calories which seems insane. This is 30 minutes of yoga and only about 30% of it is on the aggressive side. 192 calorie burn is unrealistic. I burned 48 calories.
Full Body Workout is 34 minutes. It is a level 7 workout. Cardio + strength. This is a cardio + body weight strength workout. The different segments are done by songs. You alternate cardio songs with strength songs. Clarissa gives you a great workout. Lots of squats, planks, and some intense core work at the end. You also get push ups and tricep dips. The cardio isn’t super intense but it does the job. This is a fun workout and I really like Clarissa. I hope she does a lot more workouts. This workout doesn’t have much of a warm up but it has a nice cool down/stretch. Bellicon estimates you will burn 244 calories. I burned 201 calories.
Quick Cardio is 7 minutes. It is a level 7 workout. Cardio. This workout is a short and to the point HIIT workout. You are just doing intervals of fast jumps, jacks and sprints. You alternate the intense one minute intervals with lower intensity 20 second intervals to recover. Simple and to the point but intense! Bellicon estimates you will burn 52 calories. I actually did this workout in combination with another workout (Jungle T-Bar Bounce by Faythe C which is 17 minutes). I did this workout first then finished with Faythe’s workout. Between the two I burned 186 calories.
Quick Fat Burning T-Bar Workout is 8 minutes. It is a level 7 workout. Cardio. This is another short and intense workout from Daisy. This one isn’t HIIT but it is non-stop cardio. No complicated moves but you are doing bouncing combos in time with the music. No warm up or cool down. A fun and intense little add on. I used it as a warm up before one of Daisy’s longer cardio workouts. Bellicon estimates you will burn 81 calories. I burned 74 calories.
Booty Blast Workout is 12 minutes. It is a level 6 workout. Strength. This is a short but intense lower body barre workout. The only bouncing in this workout is a brief warm up and some very short recovery bounces between lower body exercises. You do get a brief warm up and a stretch. Daisy hits your glutes and lower body through all varieties of squats–regular squats, barre squats. wide plie squats with heels raised and curtsy squats. You also do standing hydrants. There is lots of isomeric pulsing, too, to burn your legs out. In fact, several times during this short workout Daisy’s leg muscles started trembling. She always pointed it out and you could see it! So it was frying her legs, too! Bellicon estimates you will burn 77 calories. I burned 52 calories.
High Intensity T-Bar Cardio Blast is 19 minutes. It is a level 7 workout. Cardio. Another intense pure cardio workout from Daisy. I really enjoy her workouts. I actually started with her Quick Fat Burning T-Bar Workout and finished with this one. This workout gives you a warm up and stretch. You need a set of 1 or 2 pound hand weights for this workout. The hand weights are only used for short time during the workout to increase the intensity of some of the moves. This workout is very similar to her Quick Fat Burning T-Bar Workout–just longer and with more moves. Nothing complicated but it is intense and fun. Bellicon estimates you will burn 159 calories. I burned 153 calories.
Faythe C Faythe is one of my favorite Bellicon trainers. She has a very warm persona that makes every workout she leads more enjoyable. She is a dancer, choreographer and fitness instructor. She holds lots of pilates certifications and has both a BA and an MA in dance. She also teaches fitness to people with special conditions–breast cancer survivors, pre and post natal and more. There is a lot more in her lengthy biography on Bellicon but those are the highlights. She is pretty impressive!
Foot Exercises is 7 minutes. It is a level 1 workout. And it is not actually a workout. This is more of an instructional video for stretching and strengthening the feet. Faythe says she created it because a lot of people talk about foot pain from bouncing on the Bellicon. I have never had foot pain on either of my rebounders and I have very bad feet (12 screws and 2 plates in each heel). In fact, rebounding has strengthened my feet. But nevertheless, I am always looking for ways to make my feet stronger and healthier so I checked this out. You need the Bellicon balls for this. If you don’t have those you can use a tennis ball but the Bellicon balls are filled with sand but not to capacity so they are softer and more pliable. You are rolling them under your foot for one exercise. You do some strengthening exercises for the feet, then Faythe spends time showing how to properly stand/jump on the rebounder and it ends with foot stretches. Since this is not an actual workout, no estimated calorie burn is given.
Stretching in the Sun is 8 minutes. It is a level 2 workout. Stretch. If this is level 2 then WTC is level 1? (oh, I see–above) This is a great add on to use at the end of one of the Bellicon workouts that does not include a stretch–such as workouts buy Arnita C. Faythe is outside on a dock with water and boats behind her. You are laying or sitting on the Bellicon for the entire stretch. Not a single bounce. Not a big deal of course since the entire point is to stretch you out at the end of a workout. And it did a great job!
Holiday HIIT Burn is 8 minutes. It is a level 5 workout. Cardio. This is called Holiday HIIT because Faythe filmed the workout outside during the holidays. It is a quick and intense little calorie burn. Faythe warms you up but there is no cool down or stretch. You do 5 cardio bounce exercises. Each is done at high intensity for 40 seconds and you get a 10 second recovery. And that’s it! Quick and fun. Use it as a finisher to another workout or like I did this morning–to warm me up before a longer workout. Bellicon estimates you will burn 44 calories. I burned 55 calories.
Calorie Burning on the Bellicon is 10 minutes. It is a level 6 workout. Cardio + strength. Faythe packs a lot into 10 minutes. She even warms you up and gives your lower body a stretch at the end. This is primarily cardio that builds to some intense jump moves. Then you do a bouncing plank and tricep dips. So nothing complicated and it is only 10 minutes. I used this workout as a warm up before another workout. Bellicon estimates you will burn 56 calories. I burned 60 calories.
Feel it in 5 is 11 minutes. It is a level 7 workout. Strength. This is a tabata workout. Traditional tabata format is: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit. In order to get the full benefit of a tabata workout you have to give it your all and go all out during the 20 second interval. This workout is made up of one tabata–so 4 minutes of work. But Faythe also gives you a warm up and a cool down. The tabata alternates two exercises: kneeling to standing and roll back crunches on the Bellicon. I will admit that I did not go “all out” with the intervals so I didn’t get the full benefit of this tabata, but it did give me a nice little workout at the intensity/effort I gave it. Bellicon estimates you will burn 74 calories. I did this workout + another 12 minute workout. Between the two workouts I burned a total of 140 calories.
Relax Post Workout is 11 minutes. It is a level 3 workout. Stretch. This is exactly what the title indicates. If you just did an intense workout this will cool you down and relax you. There isn’t a ton of stretching but there is some spinal stretches. The first half Faythe has you doing gentle hops–no intensity. Then you lay down on the Bellicon mat for some relaxation and a little bit of stretching. I did expect more stretching since this is a “post workout” cool down. But it does work very well to cool you down after something more intense. Bellicon estimates you will burn 46 calories. I burned 42 calories. I had just finished an intense workout so my heart rate was slightly elevated already. I say “slightly” because that workout had a cool down/stretch–so I was already cooled down when I came to this.
Rejuvenating Bounce is 12 minutes. It is a level 4 workout. Cardio. This is a short but sweet feel good workout. Faythe even warms you up and cools you down–not that you really need it. I used this workout as a warm up before another long intense rebounder workout. You start with a health bounce (feet not leaving the canvas) with arm movements then you take it up to bouncing (feet off the canvas). But nothing intense or strenuous. Bellicon estimates you will burn 66 calories. I burned 85 calories.
beLIGHT program. This is a 10 day program that is a great introduction to rebounding. In fact, when you buy a Bellicon, Bellicon gives you a 60 day free trial of their streaming site. So I started with this program to learn proper rebounding. I had already been rebounding for a month and a half on a spring bound rebounder, but this series taught me a lot about proper rebounding form and techniques. It contains 10 workouts all ranging from 13-34 minutes though they average around 27-30 minutes. Though it is labeled a weight loss program none of the workouts are huge calorie burners. The levels of the workouts are 6, 7 or 8. All of the workouts include warm ups and stretches (even the short ones), some intense cardio drills and usually some body weight strength work. There is also does some coordination and agility work. Faythe acts as trainer in this series. Someone else is doing the workout while she stands beside them giving instructions and form pointers. It is a great series to start with when you are new to rebounding. I am not breaking down each workout because I did this series before it ever occurred to me to create this blog post and I am not really motivated to return to any of the workouts. They were good workouts but as you can see, Bellicon has hundreds more I want to try. I may return to one or two of the workouts one day. When/if I do, I will update this review. ***Update–this morning I did Workout #6 as an add on workout to round out my hour. It is 16 minutes. It has a long warm up, some coordination work and a plank hold at the end. The actual cardio is interval based–40 seconds of work followed by 20 seconds of rest. There is about 5 minutes of that. You also get a stretch. For Workout #6 Bellicon estimates you will burn 118 calories. I burned 117 calories.***
Quick Break From Work is 14 minutes. It is a level 3 workout. Cardio. This was created to give you a short burst of activity at work but nothing so intense you are sweating since the idea is you are at work–so wearing nice clothes, hair fixed, etc. Or maybe you’re like me and have been teleworking since March 2020, so you can just walk into your workout room to take a break if you want to. No real warm up is necessary because it never gets intense, but Faythe does start you out easier and builds. But again, it never builds to anything intense. You are doing some basic jump moves, nothing complicated. The most complicated moves is a low cross jack. The last 5 minutes is a stretch. If you are able, it really is a nice little break from your work day. I used it as a warm up before doing one of Bellicon’s more intense tabata workouts. Bellicon estimates you will burn 62 calories. I burned 75 calories.
Morning Workout is 15 minutes. It is a level 3 workout. Cardio w/ core. This is another feel good workout from Faythe. For most of the workout you are just doing some basic bouncing moves–shift hops, jumping jacks, scissor feet, etc. In the middle of the workout she has you sit on the mat for some core work which was rather intense in comparison to the rest of the workout. You do some brief balance work at the end. Overall it is a nice little workout to wake you up. I used it as a warm up before a more intense, longer workout. Bellicon estimates you will burn 67 calories. I burned 83 calories.
Jungle T-Bar Bounce is 17 minutes. It is a Level 7 workout. Cardio + strength. This workout was short but intense. It is Faythe, so even with it being a short workout she manages to squeeze in a warm up and a cool down/stretch. You alternate intense cardio intervals with bodyweight strength exercises. And everything uses the T-bar. Unlike some workouts, you are aiming at jumping higher and using the T-bar to assist you. And it was intense. Especially the first cardio interval. After the warm up you start with the longest and most intense of the cardio intervals. Then you do squats with knee raises with one foot on the rebounder (one hand is also holding the T-bar). Next is another intense cardio interval then you do standing push up variations with your hands on the T-bar and your feet at the back of the rebounder. Next is another intense cardio interval then you do some standing core work. This is probably the easiest move in the workout–side bends. Then you have a final cardio interval then cool down and stretch. Excellent and intense little workout! I actually combined this with another workout. I started with Quick Cardio by Daisy M and finished with this workout. Bellicon estimates you will burn 126 calories. Between this workout and Quick Cardio (which is about 6 minutes long) I burned 186 calories.
Beautiful Bottom Burn is 18 minutes. It is a level 5 workout. Cardio + strength. This is a lower body strength + cardio workout. You will need a booty band/resistance loop. Faythe is using a rubber one but it was rolling up her thighs. I used an elastic cloth booty band which does not roll and gives just as much (if not better) resistance. You start with the booty band around your thighs. Faythe gives you a warm up then works your lower body very well through standing bounces, mat work on the Bellicon and jump squats. Then you remove the booty band for some basic cardio bouncing (jumping jacks and lateral ski jumps). The workout ends with a stretch. Bellicon estimates you will burn 99 calories. I burned 71 calories.
Relaxation Time is 19 minutes. It is a level 3 workout. Cardio. This is a low intensity, feel good cardio bouncing workout. I used this after one of Bellicon’s more intense cardio workouts as a sort of cool down. While you bounce there is also some stretching but you are not holding any stretches–dynamic flexibility with low intensity bouncing. And you are not doing any complicated bounce moves–just basic bounces. Bellicon estimates you will burn 81 calories. I burned 109 calories. But remember, I had just finished an intense workout, so I came to this with my heart rate already elevated.
Hip & Leg Strengthening Workout is 24 minutes. It is a level 5 workout. Strength. This is was an interesting workout. Not exactly easy, but less intense than I expected. Faythe says that she has gotten requests from people for hip strengthening workouts so she created this. Faythe is pregnant in this workout and acting entirely as trainer. A young German man did the exercises and she explained the form (and corrected his) in great detail. So some time is spent getting yourself in the correct position for the exercises. But you do feel them! I never broke a sweat and there isn’t much bouncing but I did feel as if my hips were worked. You need some equipment for this workout–a pilates or playground ball and a resistance loop/booty band. You also need the T bar on your rebounder to be able to do most of the exercises properly because balance is involved in most of them. Bellicon estimates you will burn 100 calories. I burned 74 calories.
Glute Lifter is 25 minutes. It is a level 4 workout. Strength. This is another workout that Faythe is pregnant in, so she has a young woman dong the exercises while she explains form. This isn’t a cardio workout but a strength workout for your lower body done on the Bellicon. You need some props but they are used for only a few of the exercises: the weighted Bellicon balls or light hand weights and a pilates or playground ball. Faythe warms you up and stretches you out. It is useful to have a T bar for most of the exercises. You will be bouncing between exercises. You do basic squats then she has you hold a squat isometrically while doing tiny bounces–it burns! Then you do a lot of barre type exercises holding your T bar. Then she has you step off the rebounder and do lunge variations with front leg on rebounder and holding the Bellicon balls (and doing upper body exercises with the balls while doing stationary lunges). Finally you place the pilates ball between your thighs, kneel on the rebounder and do a squat variation in this position. The beginning of the stretch is actually a bit of an exercise, too. You are doing reverse table tops/crab variations on top of the rebounder. Bellicon estimates you will burn 125 calories. I burned 147 calories. I do have to note that I used this workout as a finisher. I had just completed a very metabolic lower body workout, so my heart rate was already elevated when I came to this workout.
Gentle Self Care is 25 minutes. It is a level 3 workout. Stretch. I did this same day I did Bounce Away Stress. My back is still hurting so I needed something gentle. This is very gentle–even more so than Bounce Away Stress. About 2/3 of the workout is done laying on your Bellicon. In fact, it is the first 2/3 of the workout! You are doing some meditative deep breathing, hip tilts, rotating bent knees side to side and some very easy core work. When you stand on the rebounder you do some very simple balance work–so simple even I did not need to hold onto my T bar. You don’t do any true bouncing, just some health bouncing. A health bounce is when your feet don’t actually leave the rebounder. It was very gentle and did not aggravate my back. In fact, it might have even helped it a little. Bellicon estimates you will burn 92 calories. According to my FitBit I burned 67 calories.
Group Bounce Class is 27 minutes. It is a level 7 workout. Cardio + strength. This is an intense cardio workout that also gives you some body weight strength work with an intense squat variation and push ups. I enjoyed it and worked hard. It has a warm up and a cool down/stretch. It estimates you will burn 199 calories. I burned 191 calories.
50 Minute Intermediate Art Gallery is actually 49 minutes. It is a level 6 workout. Cardio + strength. Faythe says this is a be360 workout but I could not find a be360 program on the Bellicon Home site, so it must be something they do in Bellicon studios. Faythe says in a 360 workout you are getting everything–power, cardio, flexibility, balance and relaxation. These are the 5 aspects Bellicon classifies workouts by on their site. And you do get all of those things in a sense. You get a warm up and long stretch. After the warm up you do balance work. Then you do some moderate cardio. Then you move into power which is just body weight strength work using the Bellicon–no jumping. Then flexibility and it ends with relaxation–lying on the Bellicon with your eyes closed. This is not an intense workout but it is a very nice feel good workout. Bellicon estimates you will burn 275 calories. I burned 217 calories.
50 Minute Challenge is 51 minutes. It is a level 8 workout. Cardio + strength. Faythe has 2 background exercisers with her–both Bellicon trainers. A woman named Paige (I have not yet done any of her workouts) and Jeremy (one of my favorite Bellicon trainers). Faythe says this is an advanced workout. And it was but it took a while to get going. The first 20 minutes of the class is warm up, balance work and coordination work. It didn’t feel very advanced–at least when I think of my heart pumping but the balance and coordination moves were challenging in their own way. Then you move into the intense cardio drills. The cardio drills consist of straight cardio, HIIT level sprints and agility work. The workout ends with bodyweight strength work using the Bellicon. You will do various plank moves, push ups and lunges. And it ends with a long stretch. Having done Faythe’s 10 workout beLIGHT program (see above) this is a typical Faythe workout. She gives you a long warm up, works you hard then gives you a long stretch. I really like Faythe and I always enjoy her workouts. Bellicon estimates you will burn 450 calories. My FitBit says I burned 293 calories.
Bounce Away Stress is 54 minutes. It is a level 3 workout. Cardio + strength. I really needed this workout this morning. I hurt my back yesterday. I had planned to do a level 9 workout this morning but I had to swap it out for something more gentle and luckily, Bellicon had me covered. This is a very gentle cardio + mobility + flexibility + balance workout. There is even some very light and basic body weight strength. You never do any high or intense jumping (which would have killed my back). In addition, Faythe even shows easier modifications if what is presented in the workout is too much for you. I was able to do everything but I had to hold onto my T bar for some of the balance moves. This is the perfect workout to use if you are injured or new to rebounding or you just need an easier day. Bellicon estimates you will burn 252 calories. My FitBit says I burned 238 calories.
Jenna Z. Jenna appears to be new to Bellicon. I had to find info about her by googling it since she is not yet included in the trainer section of Bellicon Home. She is a pilates instructor in Chicago and a health coach. I couldn’t really make sense of what she actually does from her website–other than the fact she does teach fitness classes.
Cardio Flow is 26 minutes. It is a level 6 class. Cardio. I was disappointed in this workout. I really wanted to like it because I really like Jenna but I found the choreography confusing. Some of the moves were easy and fun and some of the combos were not only complex but her cuing was terrible and she messed the combos up multiple times. So it got very confusing. I did get a good cardio workout. It wasn’t intense. More of a steady state cardio workout. This workout has a warm up and a cool down/stretch. Bellicon estimates you will burn 160 calories. I burned 190 calories.
Recharge & Stretch is 29 minutes. It is a level 4 class. Flexibility & mobility. Another great workout from Jenna. There is bouncing in this workout but nothing complicated or intense. Jenna warms you up with health bouncing (feet never leave the mat) while doing various arm movements to warm up your entire body. Then you all kinds of flexibility, mobility and balance exercises on the rebounder. Then you do some more intense bouncing (feet leave the rebounder) but it isn’t super intense and it is short. The workout ends with some deeper stretching. This is definitely a feel good workout, perfect for a recovery day. Bellicon estimates you will burn 139 calories. I burned 90 calories.
HIIT Pilates is 33 minutes. It is a level 6 class. Strength (mostly core), flexibility, mobility. There is almost no bouncing in this class–which almost made me decide skip it. But then I previewed it and was intrigued. This is a strength/mobility/flexibility class all done on the rebounder. Though “HIIT” is in the title, it is not high intensity. It is interval training. And it is extremely varied. There are a lot of pilates core moves but Jenna varies everything and you are flowing between moves. Sometimes you are stretching during the interval, sometimes you are doing a tough pilates move during the interval. Sometimes the recoveries are recoveries (i.e. flexibility or mobility) and sometimes they are more focused strength/core work. This was a very creative, feel good workout. So much stretching/mobility, but strength, too. It is very hard to explain other than I thoroughly enjoyed it and my body felt so good while doing it. This workout includes a warm up and a stretch. Bellicon estimates you will burn 203 calories. I burned 57 calories.
Pilates Meets Bounce is 35 minutes. It is a level 6 class. Core and cardio. I found this workout more tough than Jenna’s HIIT Pilates (above). You do get a gentle warm up, but then Jenna takes you down to the (rebounder) mat for some tough pilates core work that takes up about half of the workout. Pilates generally does incorporate some mobility/flexibility and this does, too, but overall it is just core work. Then Jenna has you bounce! I didn’t time it, but I think the cardio was about 10 minutes long. It wasn’t complicated cardio moves but it wasn’t easy either. Then she takes it down to the mat again for some gentler flexibility core work and a short stretch. I was working hard in this workout but I also enjoyed it. Though parts of the workout are “feel good,” this was not overall a feel good workout. You will be working! Bellicon estimates you will burn 211 calories. I burned 128 calories.
Jeremy S. Jeremy is one of my favorite Bellicon trainers. His bio says he was a tennis professional turned actor who is also a Bellicon fitness trainer. He has a very warm and encouraging personality.
Leg Burn + Bounce is 25 minutes; 1 minute intro. It is a level 6 workout. Cardio + strength. This is a cardio + body weight strength workout. I really enjoyed this workout. It has a warm up and a cool down/stretch. It contains balance moves, cardio that is lower body focused and body weight lower body strength work. It estimates you will burn 160 calories but I only burned 104 calories.
Box + Grind is 29 minutes. It is a level 7 workout. Cardio. This workout starts slow and builds. In addition, it is what you make of it. Jeremy is using 5 pound weighted balls to box with. 5 pounds. <!!!> That is not insignificant considering how fast the punching gets. He was drenched in sweat by the end of this workout. I had left rotator cuff surgery a few months ago so there is now way I was going to use 5 pounds. I used my one pound sandbag hand weights and that was sufficient for me! I got a great cardio workout with some upper body toning. As I said, it starts slow. You start with punch drills, practicing the basic punches–jabs, hooks and upper cuts. Then it turns into interval training. Fast punch intervals followed by fast lower body drills. The workout ends with fast punch combos. This workout has a warm up and a cool down/stretch. I really liked this workout a lot and I really like Jeremy. It estimates you will burn 207 calories. I burned 201 calories.
Shred & Burn is 33 minutes. It is level 9 workout. Cardio + strength. I expected a lot more from a level 9 workout. It’s a good workout, don’t get me wrong but level 9? No–this is not an advanced level workout. Intermediate maybe. This is a cardio + body weight strength interval workout. You alternate cardio intervals with strength work. The strength work focuses on lower body and core. It contains all of the basic cardio jump moves plus some moves where you are on the floor and the rebounder (mountain climbers and a jump knee switch). For strength: squats and lunges, crunches and planks. It was a good workout but not a great one. It estimates you will burn 472 calories <WTF?? I feel like this had to a typo!>. I burned 170 calories.
Swiss Jump Workout is 48 minutes. It is a level 9 workout. Cardio + strength. This was definitely level 9! Very intense workout. I cannot find an explanation anywhere that explains what “Swiss jump” means and Jeremy doesn’t explain it. What I gathered from the workout is that it is intense jump training using the T bar. You hold that bar to keep your upper body stationary while pushing down hard and raising your knees when you jump. It is hard work! The majority of this workout, Jeremy has you do Swiss jumping variations. But you also do some interval work–timed sprints, some upper body strength work using the Bellicon balls (you can use dumbbells) and some core work. You get a warm up and a stretch. Excellent workout. It worked me very well! Bellicon estimates you will burn 672 calories. I burned 332 calories.
Upper Body Agility Challenge is 58 minutes. Cardio + strength. This is a level 8 workout. The first 3 minutes of this workout is Jeremy talking–first about the equipment you will need (resistance tube with handles and a resistance loop) then about proper form. This workout has a warm up and a long stretch at the end. It is a cardio + upper body strength workout–but it is primarily a strength workout. The cardio is the “agility” in the title. You do short HIIT intervals of fast feet variations (different foot work each time, done very fast). I didn’t time them but I would say they were tabatas (20 seconds of work followed by 10 seconds of rest) and you generally did three 20/10 sets. The strength circuits were much longer. Sometimes you also just did some jumping jacks–I think those were mostly to dynamically stretch the arms. How hard you are working depends on the strength of your resistance bands. I am currently in the middle of a heavy strength rotation so I used a light and a medium resistance tube and a medium resistance loop. Had this been a strength day for me I would have use heavier bands. But I still felt the work–especially in my shoulders. He also has one circuit of “shoulder mobility” in which he does not use any resistance. He recommends using very light weights if you need more. I did need more so I used 2 pound weighted balls and they were perfect. As you can see, this is a long workout so your upper body is worked thoroughly and the agility HIITs keep your heart rate elevated. Jermey does hit every upper body muscle group except the back well but the shoulders are definitely hit the hardest. Bellicon estimates you will burn 522 calories. I burned 293 calories.
Julia VK Julia has no bio on Bellicon, just this picture and the list of the Bellicon workouts she leads. English is not her first language. In one of her workouts she says she is from Germany. She is a great trainer who puts together excellent Bellicon workouts.
Bootylicious is 24 minutes. It is a level 6 workout. Strength. This is a bodyweight strength workout. There is not a lot of jumping. The beginning will get your heart rate elevated with standing exercises but then you do mat and barre workout (on/using the Bellicon of course) and your heart rate lowers. You won’t burn a lot of calories but you will work your lower body nicely. It has a warm up and a stretch. I really liked this workout. It estimates you will burn 147 calories. I burned 72 calories.
Cardio Fit is 30 minutes. It is a level 8 workout. Cardio w/ core. The first 2 minutes is Julia showing you how to adjust your T bar properly. This was a tough workout with some advanced bounces in it. It includes a nice warm up and stretch. Julia builds the cardio intensity slowly but once she hits it hard, she keeps it up there. The music was good in this workout–better than most Bellicon workouts. The cardio is done interval style with intensity intervals alternated with recovery intervals. The workout ends with an advanced core tabata circuit that had me groaning in pain at the end of every 20 second interval. It is done traditional tabata format: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit. Bellicon estimates you will burn 270 calories. I only burned 175 calories. It does seem like I should have burned more.
Fat Burning Bellicon Jumping is 31 minutes. It is a level 8 workout. Cardio. This was an intense workout! It is all cardio and interval based. Julia takes her time warming you up but once you are in the meat of the workout she keeps the intensity high. You use the T bar for some high knee jumping. Julia alternates intense intervals with lower intensity recovery–but not low intensity. She still keeps your heart rate elevated. She doesn’t reveal the length of the HIITs through most of the workout and I did not watch the timer. However, the final 4 minutes of the workout she does structured HIITs–30 seconds of work followed by 15 seconds of recovery. Then she cools you down and gives you a nice stretch. This was an excellent and intense workout. It estimates you will burn 279 calories. According to my FitBit I burned 217 calories.
Cardio Flow is 33 minutes. It is a level 6 workout. Cardio. This is one of Julia’s less intense workouts but I still burned a bunch of calories. She says this is a dance style workout. She builds two combos. Each combo has 4 moves. Then she combines the two 4 move combos together into a longer 8 move combo. Then you do two 30 second sprint intervals. Then you take it down with a cool down song then a stretch. This workout also has a warm up. Julia sets this workout to some good music. None of the moves are complicated. This was a fun workout. Bellicon estimates you will burn 205 calories. I burned 254 calories. How weird is that? If you look at Julia’s other workouts that I’ve done, I’ve burned significantly less calories than Bellicon estimates I will and this is one of her easier workouts and I burned more. Weird.
Soul + Hip Hop Workout is 37 minutes. It is a level 6 workout. Cardio + strength. Soul and Hip Hop is just referring to the type of music Julia uses for this workout. This is a cardio + strength workout. No equipment is needed. Julia alternates cardio circuits with strength tabatas. They are done traditional tabata format: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit. There are 3 tabata circuits–one lower body, one upper body and one core. Between each tabata is some lower intensity (but fun!) cardio. Overall, this was a good and fun workout. The tabatas were definitely the most challenging part of the workout. The cardio circuits were more of a long recovery that does elevate your heart rate but nothing crazy. Bellicon estimates you will burn 216 calories. I burned 188 calories.
Fierce Fit Countdown is 39 minutes. It is a level 7 workout. Cardio. I really enjoyed this workout but Kyle’s count is off. She works one side of the body more than the other. And that has to do with the way some Bellicon instructors create their workouts–usually whatever combo/move/focus they are doing is set to a song and when the song ends, you move onto something new/different. She didn’t seem to be aware of when the song would end so one side of the body frequently got more work. But nonetheless, this was a great workout. Kyle says the “countdown” has to do with the fact she is introducing 10 combos or focuses and she counts you down through them. Most of them are kickboxing inspired combos–punches and kicks. But there are also squat jumps, fast feet/football runs, core work and tuck jumps. It was a very good and intense workout. It contains a warm up and a cool down/stretch. Bellicon estimates you will burn 289 calories. I burned 282 calories.
Lean Legs Barre + Bounce Workout is 42 minutes. It is a level 6 workout. Cardio + strength. You use no equipment except your rebounder. Kyle has you warm up and cool down/stretch on the floor, but the actual workout is all done on (or using) the rebounder. You alternate cardio circuits with strength circuits. All of the cardio has a lot of arm work so even though you are not lifting any weights your arms will get some burn, too. Your first strength section is plie squat variations with one foot on the floor and one on the rebounder. That was the circuit that burned my legs the most. Then you do standing barre work on the rebounder while holding the T bar. Then you do some mat based lower body work on the rebounder. And finally you do some core work laying back on the rebounder. All of the strength work worked me very nicely. Between each of these strength circuits you have cardio circuits. Kyle brings her dance background to the cardio by putting together cardio combos that will challenge your brain as well as your heart rate. They weren’t super complex but they did take some concentration to do. Bellicon estimates you will burn 269 calories. I burned 241 calories.
Post Workout Stretch is 18 minutes. It is a level 1 workout. Stretch. This is a nice, deep and relaxing stretch. It is great to use after an intense rebounding workout–especially one that has little or no stretch, which is how I used it this morning. It stretched me out very nicely. There is zero bouncing in this workout and all of the stretching is done on the rebounder. You need a towel or yoga strap for this stretch. The only negative to this workout is there is no timer in the lower right hand corner of the screen like all of the other Bellicon Home workouts have. And I really like that timer. Bellicon estimates you will burn 43 calories. I burned 28 calories.
Cardio Drench is 29 minutes. It is a level 7 workout. Cardio. This workout contains a warm up and a stretch. This is an all cardio workout. No advanced moves, but Margaret does everything rapidly. I had a hard time keeping up with up with Margaret but I did my best–and I did work up a sweat! I wasn’t drenched but I was sweating. ***Update–I returned to this workout after getting extra strong bungees on my bellicon. The first time I did this workout I had the strong bungees that came with it. The change in bungee strength completely changed the workout. I was able to keep up with Margaret on all of the moves. I felt like I worked harder, too. According to my FitBit I burned more calories than I did when using the strong bungees, so apparently I was working harder!*** Bellicon estimates you will burn 207 calories. According to my FitBit I burned 216 calories.
Dance Party is 41 minutes. It is a level 7 workout. Cardio. This is a moderate, steady state cardio workout. Margaret gives you a long cardio warm up (about 10 minutes) before she introduces the “dance” combo. She teaches you 8 or 10 (can’t remember exactly how many) dancey hop steps. She teaches them in layers so the teaching and repeating of the combo takes up the majority of the workout. She gives a few short high knee sprinting breaks. At the very end, you step off the rebounder and do a balance arabesque series (one foot on rebounder then step up and raise other leg straight behind you). I used my T bar to assist my balance. Then you get a stretch. Bellicon estimates you will burn 303 calories. I burned 301 calories.
Barre + Bounce is 49 minutes. It is a level 5 workout. This is a cardio + strength circuit workout. You need a resistance band with handles for this workout. I really enjoyed this workout. Not super intense, but still a good, fun and solid workout. Margaret is very cute and has a great trainer personality. She warms you up then alternates cardio bounce circuits with strength circuits. There are no complicated cardio moves but they will all get your heart rate elevated. You need the T bar on your rebounder to do the workout like Margaret. Other options are turning your rebounder on its side and holding onto the frame or just using a chair on the floor. There are 2 lower body barre circuits and one bicep/tricep circuit using the resistance band looped around one of the rebounder legs. The final strength circuit is core work. You some plank variations with hands on the rebounder and some core work laying on your back on the rebounder. The workout ends with a very short stretch focused on the upper body and core. So you will need to stretch out your lower body on your own. Bellicon estimates you will burn 270 calories. I don’t know how many calories I burned because my FitBit did not record this workout for some reason.
Cardio Bounce is 54 minutes. It is a level 5 workout. Cardio + strength. This was another fun and effective workout from Margaret. She does this on a beach with the ocean or sea behind her (I am not sure where she is but it is a city beach so there is also skyscraper skyline behind her). In this workout Margaret alternates cardio circuits with strength circuits. You do need some additional equipment–the weighted Bellicon balls or light handweights. I have 2 pound weighted balls and I used those. None of the cardio bounces are complicated but she does keep it varied–jack variations, knee raise/kick hops, side to side hops, high knee runs, etc. You also get a warm up and a stretch. You start with a cardio circuit then you get down on your Bellicon mat for leg exercises using one of the weighted balls behind your knee for resistance. Then you do another cardio circuit followed by upper body work using the Bellicon balls. Next is another cardio circuit and the workout ends with core work. This is a really nice total body conditioning + cardio workout. Bellicon estimates you will burn 292 calories. I burned 338 calories.
Full Body Cardio Workout is 10 minutes. It is a level 6 workout. Cardio. This is an excellent and fun little cardio workout. It is made up of 4 moves: lateral ski hops, single leg front kicks, tuck jumps and hop twists. However, before you even get to them Remy warms you up. You run through the 4 exercise circuit several times then he gives you a brief cool down consisting of hops with alternating front punches. Lots of fun and it will get your heart rate elevated. Bellicon estimates you will burn 64 calories. I burned 79 calories.
Lymphatic Cleanse Workout is 12 minutes. It is a level 4 workout. Cardio. This is the second lymphatic workout I have done and, like the first, it is a gentler workout than the others. You are doing many of the same cardio bounce moves that are done in other workouts, but the intensity factor is gone. You are not focusing on pressing your feet into the canvas. You are just bouncing and feeling good. These short workouts are perfect to use as either a warm up before a more intense rebounder workout or as a cool down after finishing one. Bellicon estimates you will burn 58 calories. I used this to finish off another Bellicon workout (Athletic Drills) and between the two I burned 405 calories.
Fat Burning Workout is 12 minutes. It is a level 6 workout. Cardio. This is a short cardio interval workout. There is nothing advanced in this workout and Remy even warms you up though there is no cool down or stretch. He does the exercises tabata style (20 seconds of work followed by 10 seconds of recovery), though he did not do true tabata circuits (eight 20/10 intervals equals one tabata circuit). This also was not a HIIT workout–as in, the intervals were not high intensity. Nevertheless, it was a great little cardio add on and it got my heart rate elevated. I used it as a warm up before a longer rebounder cardio workout. Bellicon estimates you will burn 102 calories. I burned 90 calories.
Building Upper Body Strength is 12 minutes. It is a level 5 workout. Strength and cardio. This workout is very similar to Remy’s Back Strengthening (below), in fact, you even do one of the exercises that is used in that workout. You get a warm up and a short cool down (no stretch). You are also using Bellicon balls or light hand weights. Each exercise is done to a fast pace, so heavy weights cannot be used. While doing the exercises you press down with your feet so you are also bouncing, adding momentum to the moves. Remy manages to hit every upper body muscle group and in a short amount of time. I used this as a warm up before a focused upper body strength workout. It was perfect! Bellicon estimates you will burn 66 calories. I burned 84 calories.
HIIT Circuit is 14 minutes. It is a level 7 workout. Cardio. This is a short and intense cardio HIIT workout. You get a short warm up and a longer cool down/stretch. It is set up in 2 circuits. There are no repeats of exercises. Each exercise is done for 40 seconds followed by 20 seconds of recovery. There are no complicated moves, but they can get intense. Each circuit has 4 or 5 exercises (I can’t remember exactly how many). After you finish one circuit you get a longer recovery before the next circuit. A fun and intense little cardio burst. Bellicon estimates you will burn 111 calories. I burned 95 calories.
Back Strengthening is 17 minutes. It is a level 7 workout. Strength. This is another one of Remy’s interesting and effective strength workouts. As the title indicates, this workout is entirely focused on the back. The only jumping in this workout is during the warm up and Remy gives you a good warm up. There is also a stretch at the end. You need the bellicon balls or light dumbbells for this workout. All of the strength moves are done very quickly for 30 second intervals and, like in some of Remy’s other workouts I’ve done, you press down with your feet during the exercises so you are also bouncing–but a your feet do not leave the rebounder canvas. It adds momentum to the moves while also making it impossible to use a heavy weight–that and how fast you are doing the move. You do 4 different exercises, each for 30 seconds with a short break between each and you repeat this 4 exercise circuit 4 or 5 times–I lost count. Here are the exercises: 1. hold the bellicon balls/weights, hinge forward with knees bent, arms straight at sides, pulse straight arms up behind you while pushing down into the rebounder, 2. back rows–hinge forward at waist, knees bent and row bellicon balls/weights fast while pushing down into the rebounder with feet, 3. hinge forward at waist, knees bent, arms are straight and raised behind you like in #1, but this time you keep them at the high end of the move and pulse the bellicon balls/weights toward each other at the small of your back while pushing down into the rebounder with your feet, 4. set bellicon balls/weights aside, lay on your back on rebounder with legs raised and knees bent, arms are at side with triceps/elbows on the mat and hands raised to ceiling, push down into the mat with your elbows/triceps/shoulders and back. For #4, Remy is apparently so strong that his pressing actually has him bouncing on his bellicon (either that or he has softer bungees than I have) but I did not bounce like that. I did feel it in my back and sometimes I would feel a slight up and down movement but I could never achieve the bounce for #4 that Remy did. Still I felt it in the muscles it was targeting. Bellicon estimates you will burn 126 calories. I burned 92 calories.
Glute + Leg Strengthening is 23 minutes. It is a level 8 workout. Strength. This is a tough and excellent lower body workout. I used this workout as a finisher after a heavy weight lower body strength workout so my lower body was already fatigued. This workout definitely finished my lower body off. It contains a warm up and a stretch. I wasn’t too crazy about the stretch so when I do this workout again in the future I will do my own thing while Remy is stretching. The actual workout is made up of a circuit of 4 exercises. You repeat the circuit 4 times. You get a short recovery between each circuit. Then Remy has a finisher before the stretch. The exercises in the circuit are: 1. 16 squat jumps, 2. single leg squats into a side leg lift, 8 reps each side, 3. squat hops in a wide to narrow pattern (you remain in squat isometrically the entire time while doing little hops while your feet move in a pattern of wide to narrow, each pattern is about 6-8 hops and you repeat the pattern 4 times then change direction and do it another 4x), 4. stationary lunges, 8 reps each leg. For the finisher, you get on your hands and knees on the rebounder–hands on frame and knees on rebounder canvas–extend one leg out straight behind you, raise and lower that straight leg–but not like traditional mat work, do it with short squick force while pushing down into the rebounder canvas with the other knee so you are doing it with power and bouncing (but your knee never actually leaves the canvas). Bellicon estimates you will burn 198 calories. I burned 172 calories.
Cardio Freestyle Mix is 48 minutes. Cardio + strength. It is a level 7 workout. This is a very interesting workout that really creeps up on you. It doesn’t seem too hard at first then the next thing I know I am sweating and my muscles are burning. Remy works your entire body and the actual “freestyle” cardio is very short and not until the very end of the workout. You need equipment for this workout. The Bellicon balls or light hand weights and a resistance tube with handles. I used 2 pound weighted balls and a light resistance tube. This workout starts with balance work. Then you move into the strength work which makes up the bulk of the workout. Remy starts with your upper body and hits every muscle group, then moves to your lower body and ends with core. The first few exercises are only body weight and Bellicon but then when he works a muscle group, he works it using both the Bellicon balls and the resistance tube (not at the same time; example–when working the triceps you do an exercise first with the resistance tube then you do an exercise using the Bellicon balls). But here is what makes this workout different and unique. Most of the exercises are regular exercises but Remy has you do small partial reps at the high end of the move so there is always tension on the muscle, plus–he adds small bounces on the rebounder. This really burns your muscles out quicker than you would expect and also makes using heavy weights/bands impossible unless you are very strong. After all of the strength work Remy does two short “freestyle” cardio intervals. He gives you examples of several different cardio bounce moves you can do then he does his thing and you do yours. The work ends with mobility/flexibility exercises. Bellicon estimates you will burn 363 calories. According to my FitBit I burned 245 calories.
Sarah R Sarah is a certified pilates and Bellicon instructor. She also runs triathlons and studies ballet.
Jacks-ercise is 26 minutes. It is a level 4 workout. Cardio. I love jumping jacks on the rebounder so I was excited about this one. But in truth, it was ho-hum. I wasn’t crazy about Sarah R either. It has a warm up and a stretch. It says you will burn 125 calories. I burned 205 calories.
HIIT the Slopes is 32 minutes. It is a level 7 workout. Cardio + strength. Like Athletic Drills (below) this is interval/drill based but there is a lot more variation. You do a circuit of 9 exercises and each exercise is done for 40 seconds with 20 seconds of recovery. You repeat this circuit 3 times. Every time you repeat it something changes about the exercises so I am not going to list them like I did in Athletic Drills. You do need some equipment for this workout–the weighted Bellicon balls. I used a set of 4 pound balls. This is a cardio + strength workout. This workout includes lots of squat variations, curtsy lunges, upper body and standing core work using the Bellicon balls and cardio bouncing drills. A very good and intense workout. Bellicon estimates you will burn 237 calories. I burned 224 calories.
Bounce Burn is 29 minutes. It is a level 6 workout. Cardio. I did Stephanie’s workouts out of order. I did Bounce Burn Amplified (below) first. That is a level 10 workout. This is a level 6 workout. It was definitely an easier workout than Amplified. This is a cardio workout in which Stephanie has you bouncing but using different ballet/barre foot positions. Then you use one weighted Bellicon ball or a light dumbbell to do some strength work for the lower body and arms. Not a lot and nothing major. The majority of the workout is cardio bouncing. Again, no complicated or difficult moves. Just a good cardio workout with a little bit of toning. There is no warm up or stretch. Bellicon estimates you will burn 192 calories. I burned 209 calories.
Bounce Burn Amplified is 32 minutes. It is a level 10 workout. Cardio. This was an intense all cardio workout. Though it is made up of primarily basic jumps, Stephanie introduces a few more advanced moves. Plus there is lots of kicking. My legs are feeling a bit achy a few hours later. It wasn’t fun but that had more to do with the fact the music was uninspiring and Stephanie wasn’t a motivating trainer. But it’s a very good and intense cardio workout. I’ve done it twice now. It estimates you will burn 608 calories which seems outrageous for a 32 minute workout. I burned 268 calories which, for me, is a high burn for a 32 minute workout.
Torch & Tone is 33 minutes. It is a level 8 workout. Cardio + strength. This is an excellent workout! I really enjoyed it and got an excellent workout. The majority of the workout is some pretty intense cardio bouncing. There is a short lower body toning segment near the end then the last 5 or so minutes is more cardio but at a lower intensity. There is no cool down/stretch but Stephanie does warm you up. The toning is lower body mat work so if you have a hard floor, you also need a mat to protect your knees (your arms will be on the Bellicon and knees on the floor). Bellicon estimates you will burn 458 calories. I burned 237 calories.
Amping it Up! is 39 minutes. It is a level 10 workout. Cardio + strength. This was an excellent and tough workout. I wouldn’t rate the actual bouncing moves as level 10 but as a whole, it is a more advanced workout. This is a cardio + strength circuit workout. There is no real warm up and no cool down/stretch. Stephanie has you do 8 minutes of cardio bouncing then you do push ups and side plank hip dips (all using the rebounder). Then you do 8 more minutes of cardio bouncing then you do mat work on the Bellicon to completely burn out your glutes. The workout ends with 8 more minutes of cardio bouncing. Bellicon estimates you will burn 741 calories which is just insane. Where do they get some of these numbers?!?!? I burned 257 calories.
Ramping it Up! is 39 minutes. It is a level 7 workout. Cardio + Strength. Another excellent and effective workout but not as tough as many of Stephanie’s other workouts. It is structured similar to Amping it Up! (above). You get a short warm up and no stretch. Maybe a very short cool down. You do long cardio circuits alternated with strength circuits that use the rebounder. There are no complicated bounces but there are some kick drills. The first strength circuit is lunges and push ups, and the second strength circuit is hip/glute bridges and core work. Bellicon estimates you will burn 296 calories. I burned 256 calories.
Ballet Burn is 51 minutes. It is a level 10 workout. Cardio + strength. Another tough and excellent workout by Stephanie. Maybe I am just getting used to her workouts but I would not rate this is a level 10. Stephanie did work me well though and it is an advanced workout. Stephanie alternates cardio circuits with barre strength circuits. The cardio bouncing can get intense but it is not complicated. The first strength circuit is arms and Stephanie burned my shoulders out. The next 3 strength circuits are standing barre leg work. The final circuit is plank work. Remember, there is a cardio circuit between each strength circuit. This workout has a warm up and a stretch. Since this is barre workout, you need a T bar for the lower body strength work. Bellicon estimates you will burn 969 calories. <WTF?!?> I burned 336 calories.
Cardio Ballet Sculpt is 57 minutes. It is a level 8 workout. Cardio + strength. This workout includes a warm up and a stretch. You need some equipment for this workout. A pilates or playground ball (Stephanie says you can also use a folded up bath towel) and a weight. She is also using a weighted ball the Bellicon sells. The ones on their site are only 1 and 2 pounds and, judging by the color, it appears she is using the one pound ball. But Jeremy has used 5 pound balls in his workouts that look similar so maybe that is what she is using. But the 5 pound balls are not available for purchase on their website. Regardless, in order to get any benefit from the strength work you will need something heavier than one pound. You are not jumping when using the weight so use a dumbbell. It is primarily for tricep work so choose according to the muscle group. I did this workout primarily due to the length. Bellicon does not have a lot of long workouts. If I want to do a Bellicon workout in the morning I generally have to combine two or add something else on to the end to equal my hour. But this one is the perfect length. Just like in Stephanie’s other workout I’ve done (so far) Bounce Burn Amplified (above), the music is uninspiring and she is not a very motivating trainer. But it is a solid workout. Stephanie alternates rebounder cardio with barre work and she does it in circuits so your heart rate spikes then lowers for the barre work. She worked my legs well. You need your T bar for the barre work. If you don’t have a T barre, just do the barre work on the floor with a chair. You have 3 long barre circuits. The first uses the pilates ball between your thighs. As already mentioned, after you complete a barre circuit, you do a cardio rebounding circuit. No advanced moves in this workout, but as I said, it is a solid workout. She also does bouncing cardio core work. At the end you do a short upper body circuit and some core work at the very end. It estimates you will burn 513 calories. According to my FitBit I burned 319 calories.
Tiziana C Tiziana is Italian born and originally from Milan. She used to be a marketing executive. She now holds certifications in every mode of pilates imaginable! She is also a master Bellicon trainer who teaches classes in the USA and in Italy.
Lymphatic Cleanse Bounce is 11 minutes. It is a level 4 workout. Cardio. This is my first lymphatic workout–Bellicon has several. Rebounding is supposed to be good for your lymphatic system so I have been wondering what these workouts that focus on them are all about. Well, now I know. All of the other Bellicon workouts I have done so far focus on the intensity factor–pushing down with your feet, knees bent. Not in this workout, it is gentle feel good bouncing. I enjoyed it and it worked really well as a cool down for the workout I did before it (below) More Bounce, Less inches. It estimates you burn 48 calories. I cannot give an accurate calorie burn on this one since I did it in combination with another workout. Between the two I burned 235 calories.
More Bounce, Less Inches is 21 minutes. It is a level 5 workout. Cardio. This is an all cardio workout and pretty intense. It has a very short warm up and a short cool down. For each song Tiziana focuses on a cardio move–jumping side to side, jacks, scissor runs, etc. I got some solid cardio. Not the most fun workout but not a bad workout either. I liked it. It estimates you will burn 128 calories. I cannot give an accurate calorie burn on this one because I combined it with one of Tiziana’s 10 minute workouts, Lymphatic Cleanse Bounce (above). Between the two I burned 235 calories.
Bellicon Bounce Class is 28 minutes. It is a level 5 workout. Cardio + strength. This is an interval workout. Tiziana alternates body weight strength circuits with intense cardio circuits. I got a great workout. It works your lower body with squats and side leg lifts, your upper body with push ups and tricep dips and your core with two different plank variations (your shoulders are also getting work with the planks). This workout contains a warm up and a stretch. It estimates you will burn 154 calories. I burned 175 calories.
Cardio Coordination Bounce is 36 minutes. It is a level 6 workout. Cardio + strength. This workout was tougher than I expected it to be. The “coordination” aspect is almost entirely upper body. You will do basic bounce moves but with lots of upper body moves. Both arms do the same thing but they are frequently moving in opposition. Then she will put together several of these types of arm movements into a combo and you will repeat the combo many times–sometimes until my arms started burning. That’s the majority of the workout. But you also do some strength work–tricep dips and several plank variations. Tiziana also warms you up, cools you down and stretches you out. Bellicon estimates you will burn 230 calories. I burned 258 calories.
Rejuvenating Move Class is 40 minutes. It is a level 5 workout. Cardio + strength. This is a very gentle workout. This is great for a recovery day, if you are injured or beginner fitness level. There is a lot of balance work, some low level cardio, some agility/coordination work and some core and glute work. In the course of this workout I began to perspire twice but it never lasted since the more intense (not actually “intense”) segments weren’t long. I never actually broke a true sweat. Bellicon estimates you will burn 220 calories. I burned 199 calories.
Move Class is 46 minutes. It is a level 5 workout. Cardio. This is similar to Tiziana’s Cardio Coordination Bounce (above) but longer and no strength work. The first few minutes of class is Tiziana talking. This workout creeps up on you. It seems like it will be very low intensity at first then I realized I was sweating and needed a drink of water! There is some balance, some mobility work for your feet but the majority of the workout is bouncing with coordination work. Tiziana burns your arms out with the coordination work. There is a warm up and a stretch. Bellicon estimates you will burn 253 calories. I burned 300 calories.
Sweet! A Barre + Bounce Class is 41 minutes. It is a level 8 workout. Cardio + strength. This was an excellent cardio + strength workout. You need Bellicon balls or or light hand weights for this workout. A T bar is also useful but Tracy doesn’t have one so she just puts her Bellicon on its side to use as her barre. You get a warm up but no cool down or stretch–and you need a stretch since the workout ends with some burn out lower body work. The structure is cardio circuits alternated with strength circuits. There are no complicated or advanced cardio moves, but Tracy varies them and they will get your heart rate elevated. Some of the strength is done on the floor. The first two strength circuits are curtsy lunges with weighted arm movements done on the floor. Then you do a core circuit laying on the Bellicon and using the Bellicon balls. Then a tough, burn out lower body barre circuit. A push up/plank hold/mountain climber circuit. And the final strength circuit is more lower body barre work. Remember–there is a cardio bounce circuit between each strength circuit. An excellent workout! Bellicon estimates you will burn 369 calories. I burned 280 calories.
Barre & Bounce is 44 minutes. It is a level 8 workout. Cardio + strength. Another excellent cardio + strength workout from Tracy! Every strength circuit in this workout burned! You need Bellicon balls or or light hand weights for this workout. A T bar is also useful but Tracy doesn’t have one so she just puts her Bellicon on its side to use as her barre. You get a warm up and a short stretch. This workout is structured the same as her Sweet! A Barre + Bounce Class (above) but different exercises. In fact, the strength work in this one was overall much more challenging. I literally hit some kind of burn (or burn out) during every single strength circuit. I did not time the circuits but Tracy said something that leads me to believe each circuit is 3 minutes long. The cardio circuits are basic jump moves–nothing complicated but they keep your heart rate elevated and are so welcome after the brutal strength work. She varies them so you are not doing the same thing in every cardio circuit. The warm up is actually your first cardio circuit. Then you do a total body lunge series on the floor using the Bellicon balls or hand weights. Another cardio circuit. Then do the same lunge series on the other side of the body. Another cardio circuit followed by lower body barre work. Another cardio circuit. Lower body mat work done on your rebounder. Another cardio circuit. The same lower body mat work but done on your other leg. Another cardio circuit. Plank work with elbows on the rebounder and feet on the floor. The final cardio circuit is your cool down then you get a one minute stretch. As already mentioned, all of the strength workout seriously challenged me and burned but the lower body mat work was brutal. My husband actually came to check on me because I was whining and crying so much during it. My glutes and calves burned for hours afterward. Bellicon estimates you will burn 360 calories. I burned 305 calories.