Rebounder | Mini Trampoline Workout !!!

The rebounder workouts are coming out of the woodwork now! I remember when I first got my rebounder a year ago I had a hard time finding good rebounder workouts but now there are quite a few trainers on YouTube to choose from. And readers of this blog know I love rebounding–so thank you for all of the recommendations.

That is how I discovered Giana Storey–a reader recommended her to me. As you can see from the breakdown below, the structure of this workout is steady state cardio, similar to how steady state step routines are built. Giana builds a long combo and she does it in layers. There are no complicated moves and Giana shows different levels of many of the exercises. I did it this afternoon as my doubles workout and I enjoyed it. I got a great cardio workout–I burned 250 calories. This workout has no stretch at the end so I used Naomi Joy‘s add on stretch.

Rebounder Mini Trampoline Workout is 28:46 minutes; 3:30 minute warm up and 2:30 minute cool down.

  1. High knee run
  2. Jumping jacks
  3. Repeat #1; add directional changes
  4. Scissor jacks
  5. Scissor runs
  6. Squats (no jumping)
  7. Repeat #4-6
  8. Repeat #3
  9. Fast lateral sprints
  10. Wide leg fast feet run
  11. Repeat #2
  12. Quarter turn hops, 4x in each direction
  13. Repeat #2
  14. Repeat #4
  15. Repeat #10
  16. Repeat #13-15
  17. Repeat #12
  18. Repeat #16 & 17
  19. Repeat #5 & 9 five more times
  20. Repeat #18 & 19 two more times
  21. Repeat #6
  22. Basic wide leg bounce; continue the bounce but raise knees higher when bouncing; continue alternating basic bounce with high knee bounce
  23. Repeat #20 once + 22
  24. Double jacks
  25. Repeat #3
  26. Repeat #24
  27. Lateral hops
  28. Repeat #24 & 25 & 27
  29. Repeat #23 & 24 & 27
  30. Repeat #3
  31. Double hop knee raises
  32. High knee run
  33. Repeat #31 & 32 two more times
  34. Repeat #29 & 32 & 31
  35. Wide high knee run
  36. Repeat #6
  37. Repeat #35 & 26 three more times
  38. Repeat #34 & 35 & 6 two more times

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

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