SanFran Fitness: 20 Minute Intermediate Weighted Bounce Fit Circuit

Wow. I expected something much easier from a workout with “intermediate” in the title. This workout felt advanced to me. This workout is structured interval style: 90 seconds of work followed by 30 seconds of power jumps. No breaks, no rests. Your “recovery” is power jumping. Did I mention you are holding hand weights the entire workout? OMG. This was a tough rebounder workout. My legs are still burning. My arms are okay now but they were protesting and burning out during the workout. Very challenging! I wished for a timer during those 90 second intervals–90 seconds never felt so long!

The warm up for this workout is very short, so I started this workout with a great little 7:48 minute warm up, also by SanFran Fitness. 20 Minute Intermediate Weighted Bounce Fit Circuit is led by Claire Francis. The warm up I started with is led by both Claire and her husband Scott. According to my FitBit, my total workout time was 31:30 minutes (this workout + the warm up) and I was in my peak heart rate zone 13 of those minutes. I burned 268 calories. I got a very intense cardio workout.

20 Minute Intermediate Weighted Bounce Fit Circuit is 23:47 minutes; 40 second intro, 50 second warm up and 2:30 minute stretch. Equipment: rebounder and light hand weights. Claire is using 1kg or 2 pound hand weights. I used 2 pound hand weights.

  1. Jumping jacks
  2. Power jumps (squat jumps)
  3. Wide basic hops while doing slow jack arms
  4. Power jumps
  5. Basic bounce with feet shoulder width apart while doing overhead press
  6. Power jumps
  7. Repeat #5 but overhead press is done to slower tempo
  8. Power jumps
  9. Hop forward and back while swinging arms/DBs forward and back
  10. Power jumps
  11. Double hop forward and double hop back, hammer curl when hopping forward and press arms straight back behind you when hopping back
  12. Power jumps
  13. Jack feet, one arm does a straight arm front raise while other arm does a straight arm side raise, alternate arms
  14. Squat jumps
  15. Wide leg basic hop, one arm does a straight arm front raise while other arm does a straight arm side raise–hold this isometrically for 8 bounces before swapping arms
  16. Squat jumps
  17. Basic wide leg hops with bicep curls
  18. Squat jumps
  19. Repeat #17 but the bicep curls are done slower

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

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