SanFran Fitness: 35 Minutes Bounce and Weights

35 Minute Bounce and Weights is a tough cardio rebounding and upper body strength workout from SanFran Fitness. Because you are jumping throughout the majority of the workout, you cannot lift heavy weights. But you are doing so many things with those light hand weights (and so many reps!) that you are definitely getting some endurance level strength work. I definitely felt the burn several times in the course of this workout. In addition to giving you some nice upper body strength work, those hand weights also increase the intensity of the cardio. I burned 295 calories in this workout! In addition to lots of cardio and upper body strength work, Claire also gives you some lower body work. There is a sound problem with this workout. I had to raise the volume on my TV the highest it would go to get the sound to a good level to workout to. But it was worth it!

35 Minute Bounce and Weights is 37:33 minutes; no warm up and 2:30 minute stretch. Equipment: light dumbbells. I used a set of 2 pound hand weights for the majority of the exercises but for the tricep exercises where you are not jumping, I used 3 pound hand weights. You are holding hand weights this entire workout except the stretch at the end.

  1. Alternating heel digs, reaching DBs in front of you then pushing them behind you
  2. Jumping jacks
  3. Alternating heel digs with bicep curls
  4. Basic bounce with tricep kickbacks
  5. Jack legs, arms do upright row
  6. Basic bounce with straight arm front raise
  7. Jack feet with overhead shoulder press
  8. Jack feet with goal post arm chest flys
  9. Hip twist hops, arms are raised to shoulder level and move in opposition to hips
  10. Shift hop side to side
  11. Basic bounce
  12. Heel digs to single, single, double pattern, reaching DBs in front of you then pushing them behind you
  13. Jack legs, arms=single jack arm, repeat on other arm, double jack arm twice
  14. Alternating heel digs with bicep curls to a pattern: single, single, double 2x
  15. Basic bounce with tricep kickbacks to a pattern: single, single, double 2x
  16. Jack legs with upright row to a pattern: single, single, double 2x
  17. Basic bounce with straight arm front raises to a pattern: single, single, double 2x
  18. Jack legs with overhead shoulder press to a pattern: single, single, double 2x
  19. Jack legs with goal post chest fly arms to a pattern: single, single, double 2x
  20. Hip twist hops to single, single double pattern, arms are raised to shoulder level and move in opposition to hips
  21. Double heel dig each foot + 4 alternating heel digs, reach DBs in front of you then pushing them behind you
  22. Jack legs, arms = single jack arm 2x, repeat on other arm, double jack arms 4x
  23. Basic bounce with 2 single arm bicep curls, repeat on other arm, 4 double arm bicep curls
  24. Basic bounce with 2 single arm tricep kickbacks, repeat on other arm, 4 double arm tricep kickbacks
  25. Basic bounce with 2 single arm upright rows, repeat on other arm, 4 double arm upright rows (jack legs during double arm upright rows)
  26. Basic bounce with 2 single straight arm front raises, repeat on other arm, 4 double straight arm front raises
  27. Basic bounce with 2 single arm overhead shoulder press, repeat on other arm, 4 double arm overhead shoulder press
  28. Basic bounce with 2 single goal post chest fly arms, repeat on other arm, 4 double arm goal post chest fly arms
  29. 2 double hop hip twists + 4 single hop hip twists
  30. Basic bounce; extend arms/DBs to sides in a T and hold isometrically for a long 8 count; extend straight arms/DBs in front of you at shoulder level and hold isometrically for a long 8 count; extend arms/DBs straight overhead and hold isometrically for a long 8 count
  31. Shift hop side to side
  32. Repeat #30, but move through the arm movements quicker, only holding briefly in each position
  33. Repeat #31
  34. Repeat #30-33
  35. Stop bouncing and extend straight arms behind you, pulse DBs up, palms facing behind you
  36. Overhead tricep extensions (still no bouncing)
  37. Repeat #35 & 36
  38. Shift hop side to side
  39. Basic bounce
  40. Jack feet, arms alternate bicep curl with straight arm side raise; changes to 2 bicep curls alternated with 2 straight arm side raises
  41. Basic bounce, arms do a bicep curl into an overhead press (first slow then faster)
  42. Basic bounce with arms in goal post, do one overhead press + one goal post chest fly (first slow then faster)
  43. Jack feet, alternate one upright row with one straight arm front raise; changes to 2 upright rows alternated with 2 straight arm front raises
  44. Repeat #40-43 two more times
  45. Shift hop side to side
  46. Slow diamonds (jump feet wide with arms/DBs extended to sides in a T, jump feet together with arms/DBs extended overhead, return to wide leg/T arm position, then jump feet together and cross arms in front of thighs); do this move faster, but still pause in each position
  47. Single knee raise hop 8x, arms/DBs raise overhead and pull down to knee when it raises
  48. Repeat #47 on other leg
  49. Repeat #47 & 48 for 4 reps each leg then 2 reps each leg then singles (alternate knees)
  50. Double hop lateral skiers (2 hops to each side), one arm is raised straight overhead and other arm is at side, swap arms each time you jump to the other side of the rebounder; changes to single hops
  51. High knee jog with running man arms
  52. Alternating wide kicks (kick legs out in a V)
  53. Repeat #46-52 two more times
  54. Shift hop side to side
  55. Repeat #30 two times
  56. Shift hop side to side
  57. Repeat #32
  58. Repeat #56
  59. Repeat #30
  60. Repeat #56
  61. Repeat #32
  62. Repeat #56
  63. Repeat #35 & 36 two times
  64. Squats (no jumping), reach one DB down to rebounder mat when in squat, alternate hands
  65. Hold squat isometrically with arms/DBs extended straight in front of you at shoulder level; remain in squat and open arms out into a V (still at shoulder level)
  66. Repeat #64 & 65

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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