**New workouts added 01/12/21**
Bellicon is a German company that makes rebounders or mini trampolines. And just like the Mercedes and Porsche, the Germans have brought their superior engineering to rebounding. You do not create the Mercedes/Porsche of rebounders and not charge Mercedes/Porsche prices for them. In other words, they are expensive compared to other rebounders. But since you are investing in a piece of exercise equipment, Bellicon also wants to provide its owners with ways to use their rebounder. Enter Bellicon’s streaming site. I have no idea how many rebounder workouts are on the Bellicon Home site–way too many to count. Currently, their site shows 36 different trainers. The Bellicon is popular in Germany so Bellicon Home has workouts in both English and German. With that said, you do not have to own a Bellicon to use the Bellicon Home streaming site. As long as you own a rebounder, you can do these workouts. And if you do own a rebounder then this streaming site is a gold mine. Good rebounder workouts are hard to find and there are hundreds (thousands maybe?) of excellent rebounder workouts on this site. The cost: $9.90 a month or $89 a year. You can also try it out for 7 days free. And if you buy a Bellicon, you get a 30 day free trial.
The workouts range in length from less than 10 minutes to an hour; however, they average in the 20-40 minute range. Every workout has a countdown timer in the bottom right hand corner of the screen. Each workout is given a level from 1 to 10 with 1 being the easiest and 10 being the hardest. They tell you how many “bounces” are in each workout and approximately how many calories you can expect to burn. They also put workouts together into programs so you can follow a rotation calendar if you prefer. You can “like” workouts so that you can find your favorites quickly when you want to return to a workout. As a subscriber, the Bellicon site will keep track of your bounces and calories burned using the estimated bounces and calories from the workouts you complete. Finally, there is a community message board where you can ask questions that are answered by other Bellicon exercisers and trainers.
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.
**01/03/21 Update--I have now been using extra strong bungees since Christmas and wow! What a difference it makes! I can now keep up with every single trainer I have returned to except Arnita C. I did her Bounce Those Pounds Away and she still left me in the dust. I have not returned to all of the trainers yet, but other than Arnita, I was able to keep up perfectly with the trainers I have worked out with. So yay! Something to keep in mind. I also feel like I am getting an even more intense workout, which I did not expect. For some reason, I feared I would not be working as hard with stronger bungees, but that is not the case at all. I am still working very hard. When I try out my ultra strong bungees, I will update this post again.***
Here are the Bellicon trainers and the workouts I have done. I am listing them alphabetically by trainer. Under each trainer I list all of their workouts I have done from shortest to longest and I also highlight whether it is cardio, cardio + strength, strength or flexibility. In addition to a summary of each workout I also tell you if any additional equipment is needed and if the workout contains a warm up and a stretch. The majority of the workouts do not require anything but your rebounder but some use light hand weights and/or resistance bands.
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.
Aerobic Moves is 43 minutes. It is a level 8 workout. Cardio. Another intense workout from Antonia! This one is made up of 16 aerobic/cardio moves on the Bellicon. I cannot remember them all, but she builds the long combo in groups of 4. And she also builds each group of 4. By the end of the workout you run through all 16 moves several times. Some of the moves are more intense than others but she gives you very little rest time, so you are working hard. All of the moves incorporate both upper and lower body. Here are some that I remember: jumping jacks, high knee runs with goal post chest press arms, scissor runs while pushing arms overhead, heel dig hops while pushing arms in front of you, alternating front kicks with alternating overhead punches–lots more. It was a great workout. Antonia warms you up and then you have a cool down and a long thorough stretch. Bellicon says you will burn 1 calorie. That is not a typo–at least not on my part. It obviously is on their part! I hope you burn at least 1 calorie! I burned 297 calories.
Arnita C Is an incredible trainer. She is in her 50s and ripped. She has a beautiful muscular physique. She is gorgeous, too. She is a former world class hurdler, has a bachelors in psychology and a masters in education/counseling. She is also a personal trainer. She has workouts on YouTube, too. I’ve saved them but haven’t actually done them yet. What I have noticed about Arnita’s Bellicon workouts is that they are intense, effective and rarely have warm ups or stretches.
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.
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.
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.
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.
HIIT Pilates is 33 minutes. It is a level 6 class. Strength (mostly core), flexiblity, 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.
Basic Bounce is 14 minutes. It is a level 7 workout. Cardio. This is a feel good workout. I would not put it at level 7. It is exactly what the title suggests, basic bounce moves. I used it as a feel good finisher after a strength workout and it worked perfectly for that. It gave me some light cardio and left me feeling really good. Jeremy does ease you into it but there is no cool down or stretch. But I am not sure this workout really needs either. You are not doing any intense bouncing, just feel good basic bounce moves. I thoroughly enjoyed this workout. It is perfect to use as a warm up to another more intense workout, or a cool down after a more intense workout. Or you can use it like I did, a feel good way to end a strength workout. Bellicon estimates you will burn 70 calories. I burned 97 calories.
Flow & Bounce is 15 minutes. It is a level 7 workout. Stretch, cardio and core. This did not seem like a level 7 workout. It was a low intensity, feel good workout. It starts with some yoga (cat/cow, bird dog variations and down dog). Next is some feel good bouncing. Then some core work laying on the rebounder. Some more feel good bouncing. Some squats and some stretching. Jeremy talks at the beginning of the workout and at the end, but the actual workout is music only no cuing, you have to follow along with Jeremy. Bellicon estimates you will burn 93 calories. I burned 67 calories.
Lymphatic Cleanse is 15 minutes. It is a level 7 workout. Cardio. Again, this did not feel like a level 7 workout. Like all “lymphatic” workouts, this is not intense bouncing. It is a feel good, cardio bounce workout. No complicated moves. It is perfect to use as either a warm up or a cool down with another workout. In fact, I used it as a cool down after doing one of Stephanie P’s (below) intense workouts that do not include a cool down or stretch. This cooled me down nicely. Bellicon estimates you will burn 85 calories. I burned 116 calories. I think that has more to do with the fact I just finished Stephenie P’s intense workout so my heart rate was already elevated.
Bounce & Jog is 16 minutes. It is a level 7 workout. Cardio. Level 7?!? I feel like they assigned the level just because it is Jeremy. This is not an advanced workout. It’s not even an intermediate workout. The oddest thing is there was barely any jogging in it! It was mostly bounce variations and some jogging but very little. No intensity blasts. This is a low key cardio bounce workout. It felt great and I really enjoyed it, but Bellicon misleads you not only with the title but the level. Bellicon estimates you will burn 70 calories, which is more in line with the level of this workout. I burned 112 calories but I have to note that I used this workout as a finisher. I had just finished an upper body strength workout before doing this so my heart rate was already elevated.
Cleansing for the Lymphatic System is 22 minutes. It is a level 5 workout. Cardio. Like most of Bellicon’s lymphatic workouts, this is a very gentle cardio workout. In fact you remain in close chain bounce (health bounce–feet never leave the mat) for the entire workout. When the feet do move they are stepping out and in or front and back or doing low kicks to the front or side. Nothing terribly challenging. The arms are moving throughout most of the workout but mostly for mobility work. This is a feel good workout. I used it on my recovery day to warm myself up before doing yoga. In fact, I did one of Bellicon’s yoga workouts and this warmed me up nicely for it. Bellicon estimates you will burn 127 calories. I burned 138 calories.
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.
Cardio Calorie Melt is 25 minutes. It is a level 9 workout. Cardio. This workout has a warm up and a stretch. This is a short but intense HIIT workout. Each exercise is done for 30 seconds followed by 30 seconds of active recovery (gentle bouncing in the rebounder). Each exercise is repeated 3 times. You do sprints, jacks, fast/low wide leg hops, scissor runs and high knee runs. You get a longer recovery between each circuit (for example–do three 30/30 intervals of sprints then you get a longer recovery before moving on to three 30/30 intervals of jacks). I got a great intense cardio workout. It estimates you will burn 343 calories. Again–WTF???? I burned 173 calories. My FitBit shows I was in my peak heart rate zone a total of 3 minutes and the graph shows I was at the high end of my cardio zone. It also shows the spikes and valleys you would expect in an interval workout, so I was working hard. But I only burned half the calories they estimated.
Lite Cardio is 25 minutes. It is a level 4 workout. Stretch. This workout is extremely light on the cardio. It is more of a flexibility/mobility workout with some brief light bouncing segments. Jeremy uses a stability bar for some of the moves but that is more for the audience than him actually needing it. There is some very easy crunches laying on the rebounder with stretching in between. This is a good workout for those days when you want to do something but don’t want to break a sweat. At least I didn’t break a sweat. It felt very easy and gentle but it did make me move and stretched me out somewhat. Bellicon estimates you will burn 120 calories. I burned 97 calories.
Fat Burning Core Series: Video #2 is 26 minutes. It is a level 9 workout. Core + cardio. This workout is more core than cardio. It is the second workout in Jeremy’s Fat Burning Core Series. Video #1 is below because it is longer. This workout has a warm up and a cool down. I was a little disappointed in this workout. I really liked Video #1. Video #2 is structure similarly but with less cardio bursts than Video #1 contains. This workout also has 2 core circuits. The first circuit is made up of 3 core exercises. Before you start the core circuit you do a one minute interval of fast wide tuck jumps. Then you repeat circuit 1 three times. Then you do another minute of fast wide tuck jumps. The second core circuit also contains 3 exercises but one of them is mountain climbers, so you do get some cardio. You also repeat the second circuit 3 times. Then you cool down. Much less intense cardio-wise than Video #1, but some of the core exercises were more challenging. There was plank work in this workout (hands on rebounder, feet on floor). Bellicon estimates you will burn 372 calories, which just seems ridiculous. I burned 120 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.
Arm Burn & Bounce is 31 minutes. It is a level 8 workout. Cardio + strength. Equipment: resistance loop and resistance band with handles. This workout alternates cardio circuits with upper body strength circuits. Use resistance bands that challenge you and you will get get an excellent upper body workout. The cardio circuits are pretty basic but at times get intense. There is no back work in this workout but Jeremy manages to work your biceps, triceps, chest and shoulders. Again, how well you work them depends on the strength of your resistance loop/bands but you can get a very nice upper body cardio + strength workout. Bellicon estimates you will burn 270 calories. I burned 189 calories.
Stamina & Endurance is 32 minutes. It is a level 9 workout. Cardio. It has a warm up and a stretch. This is a great cardio workout. It worked me very well. I do not think it has any complicated moves but it does have some more advanced moves. High knee skipping on your rebounder is harder than it looks but once you get your rhythm–it is awesome! Lots of great moves along with some HIIT intervals. I’ve actually returned to this workout several times. Bellicon estimates you will burn 455 calories. I burned 231 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.
Fat Burning Core Series: Video #1 is 33 minutes. It is a level 8 workout. Cardio + core. This is the first workout in a 3 part series. The other 3 workouts appear in other places under Jeremy’s videos because they are all different lengths. This workout has a warm up and a stretch. In this workout Jeremy alternates one minute cardio intensity blasts with core circuits. The first core circuit contains 3 core exercises plus high knee sprints for one minute. The second core circuit contains 2 core exercises plus you do fast jumping jacks for one minute. You do repeat circuit (with its associated cardio burst) three times. I was definitely feeling this workout! Bellicon estimates you will burn 288 calories. I burned 191 calories.
Fat Burning Core Series: Video #3 is 33 minutes. It is a level 9 workout. Cardio + core. This workout has a warm up and a cool down. This is the 3rd and final workout in Jeremy’s Fat Burning Core Series. Video #1 (above) is still my favorite of the 3. This was very challenging but not as much fun as Video #1. This one is structured similarly to the other two but it has less cardio bursts than Video #1 and more then Video #2. Video #3 is made up of one circuit of 6 exercises. Each circuit starts with one minute of an intense cardio burst and is followed by 5 core exercises all done on the Bellicon (one is side plank hip dips, so your elbow is on the rebounder and your feet on the floor). You repeat this circuit 4 times. All of the exercises remain the same except the one minute cardio burst. For that you do high knee sprints, scissor runs, wide leg tuck jumps and the 4th cardio burst you repeat high knee sprints. I definitely felt this in my core–but I felt Video #1 and #2 in my core, too! They are all tough workouts. Bellicon estimates you will burn 472 calories (WTF?!?! I wish). I burned 171 calories.
Tennis Footwork Challenge is 34 minutes. It is a level 9 workout. Cardio. I really wanted to like this workout. I really like Jeremy as a trainer and the idea sounded pretty cool but the actual workout was not fun. Jeremy is a tennis professional so he brought his love of the game to this workout. The concept is alternating tennis swings with HIIT cardio drills. Jeremy uses a tennis racket but he says if you don’t have one then use a 2 pound dumbbell to simulate the swings, so that is what I did. I am no athlete. I do not play tennis nor do I care to ever learn. So I felt pretty ham-handed doing the tennis swings with a light hand weight. I know I am not expected to look like a professional while doing it, but it just felt awkward. And all of the HIIT drills are fast feet variations. At the very end you do some long sprint intervals. This workout has a warm up and a stretch. Bellicon estimates you will burn 129 calories (really?!?! this is more intense than some of his workouts with exorbitant calorie burn estimations!). I burned 210 calories.
Arm + Leg Cardio Burn is 41 minutes. It is a level 9 workout. Cardio + strength. Another excellent cardio + strength workout from Jeremy. This will not give you a total body strength workout but if you combine with Remy’s 17 minute Back Strengthening workout (below), you will get a total body workout in under an hour. You get a warm up and a stretch with this workout. You also need some equipment. Bellicon balls or light hand weights, resistance tubing with handles and a resistance loop (booty band). You use the bellicon balls for the warm up. After the warm up, you do a long series of HIITs–short ones. I honestly didn’t time them, but it seemed like they were about 10 seconds long with about 10 seconds of recovery. You do sprints and jacks–using the bellicon balls to increase the intensity. Then you move into upper body strength work using the resistance tube. You also do these to intervals. Each interval is 45 seconds but every 15 seconds you change the move. You are standing on the resistance tube. You do fast bicep curls then fast overhead presses then fast bicep curls into overhead presses. You do several of of these 45 second intervals–I didn’t count them but it seemed like at least 4 or 5–maybe more. Then you put the resistance loop around your ankles and you do lower body interval work. Many of the strength exercises were also cardio moves. You do lots of different exercises so I am not going to break them down–but there is a lot more variety in the lower body work. The lower body exercises are all repeated at least once, some are repeated 3-4 times. You remove the loop and return to doing more HIITs, but this time the intervals are longer. The workout ends with core work. Bellicon estimates you will burn 586 calories. I burned 257 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.
Post Yoga Workout is 31 minutes (though she talks a bit at the beginning). It is a level 7 workout. I don’t know if I agree with the level 7, but I will note that doing some yoga poses on the rebounder is definitely more challenging than doing them on the floor. This is a gentle yoga practice. Jill starts you out slow then builds it up to standing poses (one foot is always on the rebounder), then brings you back down with more gentle relaxing poses. You will do some basic flowing flexibility exercises, but also crescent pose, Warrior 2, reverse warrior, right angle pose, tree pose, pigeon and many other basic yoga poses, all using the rebounder. The reason for the title is because Jill assumes you are coming to this workout after doing another, more intense Bellicon workout and this will cool you down and stretch you out. That is how I came to this workout. I did one of Sarah R’s HIIT workouts to warm myself up before finishing with this relaxing yoga routine. Bellicon estimates you will burn 170 calories (WTF?!? This is 30 minutes of relatively gentle yoga! Where do they come up with some of these numbers?). I burned 61 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.
HIIT Power is 25 minutes. It is a level 8 workout. Cardio. Awesome and intense cardio interval workout. Julia gives you a long warm up plus a cool down and stretch. As the title indicates it is made up of high intensity intervals: 45 seconds of work followed by 16 seconds of recovery. There are 12 of these 45/15 intervals. Julia separates them into blocks. You do four 45/15 intervals then you get 30 seconds of recovery, do 4 more and get another 30 seconds of recovery then do the final 4. There is no complicated footwork. You are doing basic cardio bounce steps like scissor runs, jumping jacks, high knee runs, front kicks, etc. The music is excellent, too. Julia has created another excellent cardio rebounder workout! Bellicon estimates you will burn 225 calories. I burned 169 calories.
Jump Fun is 27 minutes. It is a level 8 workout. Cardio. This really didn’t seem like a level 8 workout to me. It seemed more the same level as Julia’s Cardio Flow (below). It was another fun cardio workout. The first part was all cardio then it ends with entire song that is all body weight squatting. Then you get a long cool down/stretch. It did get a little intense with some kicking intervals but still, her other workouts seem more intense to me. It was still a fun workout, perfect for doubles (my second, shorter workout of the day) but not terribly intense. Bellicon estimates you will burn 234 calories. I burned 157 calories.
Cardio Blast Bellicon Jumping is 29 minutes. It is a level 8 workout. Cardio. Another excellent and intense workout. This one is all cardio. It has a few HIITs in which you sprint but overall it is more steady state cardio. There is a warm up and a stretch. Julia builds then lowers the intensity of the workout pyramid style. No complicated rebounder moves. Just the basics. Bellicon estimates you will burn 353 calories. My FitBit says I burned 186 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.
Total Body HIIT is 32 minutes. It is a level 9 workout. Cardio + strength. This is a tough HIIT workout. I’m not sure it is “total body” but it is a cardio + body weight strength HIIT workout. You do a circuit of 6 exercises. Each exercise is done for 45 seconds followed by 15 seconds of rest. After completing the circuit you get 60 seconds of recovery then you repeat the circuit. You get another 60 seconds of recovery then you repeat the circuit a 3rd time. The workout has a warm up and a cool down/stretch. Julia shows you 2 levels of every exercise. The first 2:30 minutes of this workout is Julia demonstrating both levels all of the exercises you will be doing. Here are the exercises in the order they appear: 1. 2 scissors + one squat, 2. high knee runs, 3. mountain climbers with hands on frame of Bellicon, 4. modified straight leg boat pose on Bellicon (leaning back on elbows) then start flutter kicking legs the last 30 seconds of the interval, 5. push ups on Bellicon, 6. scissor runs while opening and closing straight arms in front of you chest fly fashion. Bellicon estimates you will burn 443 calories. I only burned 183. Makes me feel like I was doing something wrong. But I was working hard and found this to be a tough workout!
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.
Cardio Flow is 35 minutes. It is a level 6 workout. Cardio. Uhm… yeah, Julia has two workouts with the exact same title. Confusing much? It’s also very similar to the 33 minute Cardio Flow. It is also a dance inspired workout that is lower intensity than many of her other workouts. She builds two combos. Each combo has 4 moves. Then she combines the two 4 move combos together into a longer 8 move combo. I found the choreography of this one a little more complicated than her other Cardio Flow workout but still doable. There were no sprint intervals in this one. At the end of the workout she does a squat circuit consisting of regular squats then pulsing squats then you hold the squat isometrically. The workout ends with a stretch. Bellicon estimates you will burn 213 calories. I burned 229 calories.
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.
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. It 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.
HIIT Summer Stronger is 14 minutes. It is a level 8 workout. Strength. This is an all strength workout. No bouncing. The HIIT aspect only means it is an interval based workout. Each exercise is done for 40 seconds followed by 20 seconds of recovery. I would not call it “high intensity” though. But it is a solid little strength add on. It has no warm up and ends with a 20 second stretch. Here are the strength moves in this workout: lunges with front foot on rebounder, plie/sumo squats with one foot on the rebounder, tricep dips with hands on rebounder frame, straight arm plank to elbow plank with hands/elbows on rebounder and feet on floor, straight arm side plank hip dips with hand on rebounder and feet on floor, straight arm plank hold with hands rebounder and feet on floor while bounce-pushing hands into rebounder, and the final exercise is a forearm plank hold on rebounder while using your feet to push your body forward and back. Bellicon estimates you will burn 108 calories. I burned 49 calories.
Booty Barre Workout is 15 minutes. It is a level 6 workout. Strength. This is an all lower body strength workout done on the Bellicon and using T bar for stability. Very little bouncing is done. A health bounce is done between exercises to thaw your muscles out. Oh, you also do some small bounces while holding an isometric squat–that burns! The rest is barre based lower body exercises. Sarah gives a warm up and a stretch. This is a great little add on/finisher workout! Bellicon estimates you will burn 102 calories. I burned 63 calories.
Cardio Speed Drills is 20 minutes. It is a level 5 workout. Cardio. This workout doesn’t have a warm up or stretch. It does have a very short cool down. You don’t really need a warm up but a longer cool down and a stretch would be nice–so take care of it yourself. The actual speed drills are not until the end of this workout. The workout is set up interval fashion. You do a bouncing exercise for 1:30 minutes then you get 30 seconds of recovery. This is how the entire workout is set up until the last 3 minutes. During those 1:30 minute intervals you are doing the same basic exercise but Sarah makes little changes–going from single to double bounces, increasing speed or changing the arm movement. There are no complicated bounce moves but she keeps it interesting. The final 3 minutes are the actual speed drills. You are doing sprints–first for 20 seconds then for 30 seconds then for 45 seconds. After each sprint you get a short recovery. Then the last 30 or so seconds is a cool down. Bellicon estimates you will burn 110 calories. I burned 161 calories.
HIIT Sweat it Out for Summer is 22 minutes. It is a level 7 workout. Cardio + strength. This workout does not have a dedicated warm up but the first move could double as one. It does have a stretch at the end. I did not think I was going to like this workout because the second move was basically box jumps on and off the rebounder. I find moves such as that so frustrating. One of the reasons people use rebounders for is because rebounding is a low impact (but high intensity when done properly) exercise. Jumping on and off the floor, regardless of what you are landing on, is not low impact. However, that was the only such move in this workout and I hung with it rather than shutting the video off. I don’t mind box jumps–on a box. I do not like doing them on and off the rebounder, plus, when I do a rebounder workout, I expect all of my jumping to be on the rebounder. Anyway! This was a good workout, not counting that one move. Sarah alternates strength moves with cardio moves. It isn’t total body but your lower body gets worked, your triceps get worked and your core and shoulders get worked with plank based moves. Bellicon estimates you will burn 170 calories. I burned 142 calories.
Barre + Bounce is 22 minutes. It is a level 5 workout. Cardio + strength. Equipment: pilates or playground ball. You only use the ball at the very beginning of the workout. This workout has a warm up and a stretch. This a low intermediate level workout. It is exactly what the title indicates. You do lower body barre exercises on the rebounder (so you need a T bar) and some short cardio circuits. In addition, during some of the barre work, Sarah adds small bounces to the move, which really hits the muscles deeper. But I didn’t feel any major burn out except when you are doing plie variations and are raised up on your toes for a long period of time. But those types of exercises always burn my calves/feet out. Bellicon estimates you will burn 121 calories. I burned 133 calories.
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.
Sarah’s HIIT Session is 41 minutes. It is a level 8 workout. This is a cardio + strength workout done interval style. Each exercise is done for 40 seconds followed by 20 seconds of recovery. Some of the intervals are more intense than others. Each HIIT circuit is 8 minutes long and you alternate between 2 exercises. The first time you do each exercise you do the easiest version then each time you repeat them the intensity/level increases until for some of the exercises they are actual HIITs. Here are the pairings: Circuit 1: jumping jacks and squats; Circuit 2: butt kickers and push ups; Circuit 3: high knee runs and lunges; Circuit 4: insole taps and burpees. The workout ends with about 3 minutes of core work. The first 2 exercises serve as a warm up even though they are part of circuit 1 and there is a 3 minute stretch at the end. Remember, though those exercise I listed for each circuit might sound simple/easy, each is done 4 times and every time you do the exercise it changes/advances. Bellicon estimates you will burn 369 calories. I burned 282 calories.
Athletic Drills is 45 minutes. It is a level 8 workout. Cardio + strength. Just like the title says–this workout is interval/drill based. You do 10 different exercises. Each exercise is done for 40 seconds with 20 seconds of recovery. You repeat this 10 exercise circuit 4 times. You also get a warm up and a stretch. Sarah has another exerciser with her, Luca, who shows easier versions of some of the moves. The drills are basic squats, jacks + squats, wide run, wide run + squats, plank walks, push ups, plank jacks, scissor runs, high knee run, sumo squat jacks–but not in that order. I’m writing the exercises from memory–I cannot remember their exact order. When you repeat the circuit Sarah varies some of the exercises but they are still the same basic exercise. For instance during the final circuit Sarah has you hold your arms overhead the entire time you are squatting. Little things like that. This was a good workout and like Jacks-ercise, I really expected to enjoy it more than I did. Unfortunately Sarah is not the most charismatic trainer so the workout was a little boring. Bellicon estimates you will burn 405 calories. I did this as my morning workout so I followed it with another 12 minute Bellicon workout. Remy D’s Lymphatic Cleanse workout, which isn’t a huge calorie burner. Between the two workouts I burned 405 calories.
Quick Leg Toning Workout is 14 minutes. It is a level 7 workout. Strength. This is a fabulous total burn out finisher to add on to the end of any lower body workout. There is no warm up. The workout begins with Stephanie throwing you right into mat based lower body work (on the rebounder) that burned my legs and glutes out quickly. It ends with bridge glute work on the floor with your feet on the Bellicon frame. You get a stretch at the end of the workout. There is zero bouncing but a lot of lower body burn! Bellicon estimates you will burn 126 calories. According to my FitBit I only burned 20 calories.
Lymphatic Cleanse & Detox is 28 minutes. It is a level 5 workout. Cardio. Another lymphatic workout I wanted to try. I thought it would be interesting to see how Stephanie approaches it since she seems to do more advanced workouts. And it was gentler and easier than her other two workouts that I’ve done. But it was also more active than the lymphatic workouts I did by Remy (above) and Tiziana (below). Stephanie has you bouncing through the majority of this workout. No complicated foot work and no intensity bouncing, just basic bounces. She also tells you how certain moves that she has you do are good for detoxing. The workout ends with some core work laying on your rebounder. Overall, I found this a feel good workout. It has a warm up and a short stretch. It estimates you will burn 154 calories. According to my FitBit I burned 160 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.