AngieFitnessTV: Live #124 Rebounding Tabata & Barefoot Boxing

I was glad to see Angie has started posting rebounder workouts again. And this workout was a nice break from the super intense workouts I have been doing recently. This entire workout is done tabata style. A tabata is a type if HIIT (high intensity interval training): 20 seconds of work followed by 10 seconds of recovery. 8 of these 20/10 intervals equals one tabata circuit. For the cardio rebounding portion of this workout, Angie does 5 tabata circuits. You get one minute of recovery between each circuit. In order for a tabata to be a true HIIT, you must go all out during the 20 seconds of work. Angie is not performing these exercises herself as a true HIITs, but that shouldn’t stop you if you want more intensity. She is purposely not going all out because she says this workout is a “light” workout day for her. But if you want this to be a true tabata HIIT workout, push down hard into the rebounder to move faster and add arm movements. I moved faster than Angie, I pushed down into the rebounder when bouncing and I added arm movements to any move that did not have them (the first two tabatas do not have arm movements). The last 3 tabatas are not done on the rebounder. There is one barefoot boxing tabata, one barefoot core tabata and one balance tabata. The balance work is done to the tabata 20/10 circuit but is obviously not a true tabata. For me, only the first 5 circuits functioned as true tabatas but the entire workout (except the balance work) gave me cardio. And I enjoyed all of it.

The first 28:30 minutes of the workout was rebounder cardio (including the warm up) and last 14 minutes is barefoot boxing, standing core and balance work. Angie shows easier modifications for everything. This was a feel good cardio workout. I burned 350 calories.

Rebounding Tabata & Barefoot Boxing is 61:11 minutes; actual workout time is 50:30 minutes. This was one of her live workouts so the first 5:25 minutes is Angie waiting for people to join her and the last 5 minutes is Angie talking to her viewers. There is also a 4 minute warm up and a 6 minute stretch. I just scrubbed through the first 5 minutes and turned it off at the end of the stretch. Equipment: rebounder, pilates ball/playground ball, egg weights or light hand weights and resistance loop/booty band. You can also use an optional foam pad for the balance work at the end or just use your rebounder for your unstable surface. After the warm up place your pilates ball between your thighs.

Tabata #1

  1. Bounce with ball between thighs
  2. Repeat #1
  3. Lateral hops
  4. Repeat #3
  5. Hop forward and back
  6. Repeat #5
  7. Hop side to side + front to back
  8. Repeat #7

One minute recovery. During recovery, set ball aside and put resistance loop around thighs.

Tabata 2:

  1. Jack legs
  2. Repeat #1
  3. Scissor runs
  4. Repeat #3
  5. One jack + 2 scissor runs
  6. Repeat #5
  7. Wide leg jumps (open legs wider when jumping)
  8. Repeat #7

One minute recovery. During recovery, grab 1, 2 or 3 pound egg weights or hand weights. I used one pound hand weights.

Tabata 3:

  1. 2 jacks + 4 upper cuts while hopping
  2. Repeat #1
  3. Scissor hops but bounce 4x before changing legs, also push arms overhead
  4. Repeat #3
  5. Lateral hops w/ alternating bicep curls
  6. Repeat #5
  7. Scissor runs with alternating front punches
  8. Repeat #7

One minute recovery. During recovery, remove resistance loop and set aside. Set aside egg weights/hand weights and place pilates ball between thighs again.

Tabata 4:

  1. Bounce while doing large arm circles
  2. Repeat #1
  3. Lateral hops with jumping jack arms but arms move in opposition to each other
  4. Repeat #3
  5. Jump forward and back, hands push forward when jumping forward and pull back when jumping back
  6. Repeat #5
  7. Mini tuck jumps
  8. Repeat #7

One minute recovery. During recovery, set ball aside. No equipment for final tabata.

Tabata 5:

  1. High knee run (or sprint)
  2. Repeat #1
  3. Pendulum leg hops
  4. Repeat #3
  5. Alternating front kicks
  6. Repeat #5
  7. Jumps, opening legs wider when hopping
  8. Repeat #7

One minute recovery. During recovery, move all of your equipment out of the way, including the rebounder. Grab your light hand weights or egg weights. I used 2 pound hand weights.

Barefoot Boxing, Standing Core & Balance:

Tabata 1:

  1. Jab-cross-jab, tap back
  2. Repeat #1 with other lead
  3. 3 upper cuts, tap back
  4. Repeat #3 with other lead
  5. Ground and pound (in split stance, punch down at the ground with one arm)
  6. Repeat #5 on other side of body
  7. Alternating front punches
  8. Alternating upper cuts

One minute recovery.

Tabata 2:

  1. With arms in guard, rotate arms side to side while also doing alternating knee raises
  2. Repeat #1
  3. Fast side pulls, pulling arm down from overhead, bringing elbow to thigh
  4. Repeat #3 on other side of body
  5. Alternating side bends, reaching light hand weights to ground when bending
  6. Repeat #5
  7. Hold hands/DBs at forhead and do hip circles
  8. Repeat #7 circling in the opposite direction

One minute recovery. During recovery, get your foam pad or get back on your rebounder (I did it on my rebounder).

Tabata 3:

  1. Balance on one leg with other bent knee raised in front of you
  2. Repeat #1 on other leg
  3. Balance on one leg with other leg lifted behind you
  4. Repeat #3 on other leg
  5. Balance on one leg and lift other leg to side
  6. Repeat #5 on other leg
  7. Raise heels and balance on toes, arms extended overhead to ceiling
  8. Repeat #7

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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