SanFran Fitness: 45 Min Cause4Paws Charity Bounce

45 Min Cause4Paws Charity Bounce is a fun and varied rebounder workout from SanFran Fitness. It was created to raise money for a no kill shelter. Claire and Scott Francis adopted their dogs from Cause4Paws and created this longer rebounder workout with the request that viewers/exercisers donate to Cause4 Paws. There is a link below the video for donating. I really enjoyed this workout a lot. It is intermediate level. Nothing hard or complicated, but you will get a good workout. It is set up in 10 minute blocks. The first block is the warm up which is cardio, the second block is more cardio but with light hand weights, so you arms are getting some work. The 3rd block is cardio intervals (40 seconds of work followed by 20 seconds of recovery). And the final circuit is lower body toning. For the lower body toning, Claire turns her rebounder on its side to hold onto for balance. My rebounder has a T bar, so for some of the exercises I remained on my rebounder but others I needed a more stable surface so I just stood on the floor beside my rebounder, still using the T bar for balance. I also had to wear shoes for part of this workout. I prefer to rebound in yoga socks but workouts that have you on and off the rebounder, I have to wear shoes. For this workout I paused it right before the interval work to put my shoes on. According to my FitBit I burned 342 calories and I was in my cardio heart rate zone 66% of the workout. Excellent and fun workout.

45 Min Cause4Paws Charity Bounce is 49:46 minutes; 1:20 minute intro, 10 minute warm up (#1-11 are the warm up) and 5 minute stretch. The last minute after the stretch is showing Claire and her husband and children at the dog shelter, playing with adorable dogs. So the actual workout time is closer to 47:30 minutes. Equipment: rebounder and light hand weights. Claire is using 1kg/2pound hand weights. I used 2 pound hand weights–mostly because I have already done Claire’s 20 Minute Intermediate Weighted Bounce Fit Circuit and 2 pounds was plenty for that workout. However, for this workout I felt like I could have easily managed 3 pound dumbbells so I will try that the next time I do this workout.

  1. Step touch
  2. Double step touch + one hamstring curl
  3. Double tap to the front, alternate legs (your body also rotates forward as you tap)
  4. Double hops side to side
  5. Double hops forward and back
  6. Singles–side to side + front to back
  7. Double knee lift, pushing arms overhead
  8. Jumping jacks
  9. Jog
  10. Squats (no jumping)
  11. Repeat #1-10 three more times
  12. (get light hand weights) Hop with bicep curls
  13. Still hopping, keep elbows close to sides, DBs elevated to waist level, palms facing ceiling, bring DBs together then open them out to sides
  14. Still hopping, alternating single arm overhead press
  15. Double jacks with side raises
  16. Single jacks with upright rows
  17. Hop with arms raised to shoulder level straight in front of you, hold arms isometrically with palms facing floor and open one arm to side and bring back to front, alternate arms
  18. Double jacks with double arm overhead press
  19. Hop while circling arms from thighs out to sides to overhead and back down
  20. Double hamstring curls while also doing 2 single arm tricep kickbacks, alternate arms/legs
  21. Squat + double hop (when squatting reaching one DB toward rebounder)
  22. Repeat #12-21 three more times

Interval Work: 40 seconds of work followed by 20 seconds of rest (set hand weights aside)

  1. Sprint
  2. Cross overs (start with one foot on rebounder and one on floor, hop onto rebounder and step one foot on floor on other side, cross back and forth over rebounder)
  3. Single leg hamstring curl (bring heel to glute)
  4. Repeat #3 on other leg
  5. Hop to one side of rebounder then to the other side, hop to the front then hop to the back (these hop squats with legs/feet together, done at a controlled pace)
  6. Scissor runs
  7. Fast feet
  8. Cross jacks
  9. Double knee raise hops
  10. Pulsing chair squats (no hopping)

Toning section (turn rebounder on its side and stand beside it, using it as a barre):

  1. Swing one leg forward and back
  2. Repeat #1 on other leg
  3. Diamond squat (stand with heels together, toes turned out, raise onto toes, do squats in this position with knees turned out at bottom of squat)
  4. Swing leg out to side and across/behind other leg
  5. Repeat #4 on other leg
  6. Extend leg out to side and hold it isometrically, bend and straighten knee, bringing heel to glute
  7. Repeat #6 on other leg
  8. Stand with legs/feet together, raise heels, from this position, alternate raising knees
  9. Stand w/ legs wider than hip width, hinge forward and reach hand toward opposite foot, alternate sides
  10. Stand with legs hip width apart, tuck hips in and out

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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