SanFran Fitness: 24 Minute Advanced Bounce Fit

24 Minute Advanced Bounce Fit is another fun rebounder workout let by Claire from SanFran Fitness. I am not sure this is advanced but it is definitely a high intermediate cardio workout. It has a lot of fun and intense exercises. Even the warm up was a lot of fun. At the end of the workout Claire burns your legs out! This is one of those rebounder workouts that also has floor work. I usually prepare for those types of workouts by wearing shoes but I just didn’t feel like wearing shoes this morning. I was doing one of Claire’s Series 21 Workouts before this one (Day 11, Whole Bodytons of fun) that also has a small amount of floor work. So I just laid thick spongy yoga mats on the floor around my rebounder to protect my yoga-socked feet and that did the trick.

24 Minute Advanced Bounce Fit is 24:43 minutes; 5:45 minute warm up (#1-8 of breakdown below) and 1:40 minute cool down/stretch. Since I had just finished two of Claire’s workouts done back to back, I needed a longer stretch. So I added Naomi Joy‘s Standing Cool Down Stretch to the end of this workout. Most of that stretch can be done on your rebounder if you have a balance bar/T bar.

  1. Shift hop side to side
  2. Tap hop one foot/leg forward and back 8x
  3. Repeat #2 on other leg
  4. Basic hop with arms swinging forward and back
  5. Hopping hamstring curls
  6. Hopping heel digs
  7. Alternating hopping knee raises
  8. Repeat #1-7 three more times
  9. 2 bounces + one squat
  10. Cross jacks
  11. Double scissor runs 2x + 4 single scissor runs + 8 high knee jogs
  12. Double twist hips hops 2x + 4 single twist hip hops
  13. 2 squat jacks + 4 regular jumping jacks
  14. Russian kicks (alternating diagonal kicks with genie arms)
  15. Crossovers with a double bounce when changing sides (one foot taps floor while other foot is still on rebounder, hop 2x with both feet on rebounder then foot position swaps–other foot taps floor)
  16. High knee sprint
  17. Repeat #10-16 three more times
  18. Shift hop side to side
  19. Basketball jumps (squat jumps, reaching arms overhead as if dunking a basketball when jumping and touching fingertips to rebounder mat when squatting)
  20. Basic squats (no jumping)
  21. Repeat #19 & 20
  22. Knee pulls with one foot on rebounder and one on floor
  23. Repeat #22 on other leg
  24. Plank jacks with hands on rebounder and feet on floor; changes to mountain climbers; changes to 2 plank jacks + 4 mountain climbers
  25. Lower into a squat on rebounder, step out wide and back in narrow remaining in squat the entire time; continue this move but do it faster
  26. March on rebounder
  27. In straight arm plank with hands on rebounder and feet on floor, bring one knee in under body and pulse knee toward chest 16x each leg; hold straight arm plank; jump feet in to rebounder, stand and raise arms overhead, place hands on rebounder and jump feet back out to plank

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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