SanFran Fitness: 30 Minutes Bounce Fit Intermediate/Advanced Rebounding Circuit

This was a super intense rebounder workout from SanFran Fitness. The title doesn’t lie! This is definitely an advanced level workout. 30 Minutes Bounce Fit Intermediate/Advanced Rebounding Circuit is an interval workout but the intervals are long! Luckily, none of the moves are complicated, so no fancy footwork to keep up with. But you are moving quickly if you are keeping time with Claire, which I was. As the title indicates, this workout is made up of circuits. Each circuit is 2 minutes followed by 30 seconds of active recovery. The active recovery is all squat variations–no jumping. There is a timer in the lower left hand corner of the screen counting down the 2 minute intervals. I got an excellent and fun cardio workout. The length was perfect, too. According to my FitBit I burned 302 calories! I was in my peak heart rate zone a total of 15 minutes. The rest of the time I was in my cardio zone but high up there on the graph–not far from the red (red=peak heart rate).

30 Minutes Bounce Fit Intermediate/Advanced Rebounding Circuit is 34:28 minutes; 40 second intro, 1 minute warm up and 3 minute cool down/stretch.

  1. Jumping jacks; changes to double jacks
  2. Basic squat
  3. Alternating hopping knee raises, raise arms overhead and pull them down to knee when it raises; changes to double hopping knee raises, alternate legs
  4. Basic squat
  5. Lateral ski hops, arms are extended straight in front of you and held that way isometrically; changes to double ski hops
  6. Basic squat
  7. One forward hop raising arms overhead + one jumping jack
  8. Basic squat
  9. High knee jog; changes to a sprint
  10. Pulse squats (hold at bottom of squat and pulse)
  11. Hopping hip twists, arms are raised to shoulder level and move in opposition to hips; changes to double hopping hip twists
  12. Pulse squats
  13. Hopping hamstring curls, reach arms forward and pull arms back; changes to double hamstring curls each leg
  14. Pulse squats
  15. Diamond jacks (jumping jacks but arms move from thighs out to sides in a T then overhead then back out to sides in a T then back to thighs, each part of the arm movement is in time with the legs jacking)
  16. Pulse squats
  17. Jumping jacks with goal post chest fly arms; changes to double jacks (same arms, in time with legs)
  18. Frog squats (squat, reaching fingertips to rebounder mat when in squat and reach arms overhead when you stand)
  19. Alternating heel dig hops, swinging arms side to side in time with heel digs; changes to double heel digs each foot (same arms, in time with legs)
  20. Frog squats
  21. Jack the legs, arms alternate punching overhead in a V shape then down low in an upside down V; continue single jacking the legs, arms change to 2 Vs overhead alternated with 2 upside down Vs
  22. Frog squats
  23. Basic hop with legs/feet together, reach arms overhead and pull them down

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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