Rebounder Workout Rotation

I have been wanting to create an all rebounder workout rotation for a long time but it has taken a while for me do and review a sufficient amount and variety of rebounder workouts. I also wanted to make sure there are at least a couple different trainers. Even though I personally could do Naomi Joy‘s rebounder workouts every single day (and frequently do), I wanted this rotation to be more varied since everyone may not want 4 weeks of workouts by the same trainer every single day. I personally love every workout in this rotation.

For this rotation, every single workout uses a rebounder. That does not mean every single exercise is done on the rebounder. On your strength days, many of the workouts will alternate rebounder cardio exercises with strength exercises done on the floor with dumbbells. All of the workouts in this rotation are available for free on YouTube. There is one DVD rebounder workout I wanted to include but it didn’t make sense when everything else is on YouTube, so I left it out. But it is definitely excellent and worthy of inclusion so you if you love rebounding like I do, I suggest purchasing a copy: Body by Simone: Trampoline Cardio.

I was able to find a sufficient amount of strength workouts using the rebounder on YouTube and more than enough cardio workouts. What is lacking on YouTube is recovery day workouts using the rebounder. I would have loved to be able to include Bellicon Home workouts in this rotation but, like the above mentioned DVD, I did not including anything that requires you to spend money and Bellicon Home is a subscription streaming site. Bellicon Home has lots of full length yoga, flexibility and mobility workouts. Because of this, the recovery day workouts are not exactly what I want them to be. I had to make do with what is available on YouTube.

You get a new and different workout every single day for 4 weeks. I like to workout for an hour every morning. Because of this, I will assume that there are other people who would also like to workout for an hour every day. So most days that the workout is 40-45 minutes or less, I will also offer an optional finisher/add on workout. Finally, I may feel a warm up or a stretch is needed. There are limited warm ups and stretches on YouTube that are done on the rebounder so there will be repetition with some of the warm ups and stretches. I have not reviewed the warm ups or stretches on this blog so the links to those in the rotation below will take you directly to the YouTube videos.

Here is how I schedule my workouts in YouTube. I have created a private playlist on YouTube for each day of the week. Every Sunday I get out my rotation for the week and plug in my workouts on the days I plan to do them in the order I plan to do them. Then in the morning I just go to the YouTube app on my AppleTV, click on the playlist I created for that day, choose the first workout, hit play and it will play through all of the workouts in the playlist from beginning to end. You can use this rotation post to do the same thing. Click on the workout review and the link to the YouTube workout is in each review, so you can create your playlists from this rotation. I also recommend subscribing to YouTube premium. They will give you a free month. Long enough to get through this rotation. It is worth it if you are do YouTube workouts every day like I do.

Other than the obvious equipment you need for this rotation (a rebounder), you also need a variety of dumbbells, resistance bands, a fitness mat and a resistance loop. I also recommend having some type of step beside your rebounder. It can be anything–a chair, a step stool or a cardio step. I have a full length step and a high step with lots of risers. For my rebounder cardio workouts I use the high step with all of the risers (10), which is 24 inches. I set my water bottle and towel on it so they are close by during the workouts. For workouts that use dumbbells or other equipment while on the rebounder, I use the full step with all the risers which is 14 inches. I set out whatever equipment I need, as well as my towel and water bottle. This makes working out on a rebounder easier for me. Finally a few of the workouts require a stability bar and all of the add on stretches use the stability bar.

On to the rotation! As mentioned above, I am adding optional workouts to some days in case you would like to workout for an hour every day. On those days, if you choose to do the optional workout, it is usually your choice what order you do them in, so make sure you read the reviews. Keep in mind that frequently one workout may be more intense than the other, one may have a longer (or shorter) warm up or stretch, so you will want to position them in your playlist in whatever order works best for you.

Week 1:

Day 1: SanFran Fitness: 45 Min Cause4Paws Charity Bounce (47:30 minutes)

Day 2: Barlates: Bounce Intervals/Cardio (30:30 minutes) + Optional AngieFitnessTV: 15 Minutes to Fit Rebounder Cardio (18:30)

Day 3: Naomi Joy Fitness: 30 Minute Rebounder Workout/No Repeats Upper Body Strength (36 minutes) + Optional SanFran Fitness: 15 Minute Bounce and Weights Rebounding Workout (if you add this on, I suggest also finishing with 6 minute stretch done on the rebounder by AngieFitnessTV if it is your finisher; if you do this workout before Naomi’s workout, then I suggest Ripped with Ripkins  Best Rebounder Warm Up & Stretch)

Day 4:  2 minute rebounder warm up by Lisa Raliegh + SanFran Fitness: Series 21, Day 15 Bounce Fit Toning Legs with Stability Bar (27 minutes) + SanFran Fitness: 25 Minute Bounce Fit (25:30 minutes) + 6 minute stretch done on the rebounder by AngieFitnessTV

Day 5: Naomi Joy Fitness: 30 Min Mini Trampoline Rebounder HIIT Cardio Workout (35:30 minutes) + Optional SanFran Fitness: 24 Minute Advanced Bounce Fit (24:30 minutes)

Day 6: Naomi Joy Fitness: Rebounder HIIT Total Body Circuit / Strength + Cardio (59 minutes)

Day 7: SanFran Fitness: Series 21: Day 18 Low Impact Bounce (26 minutes) + Day 19, Dynamic Stretching (26 minutes)

Week 2:

Day 1: Naomi Joy Fitness: Mini Trampoline HIIT Circuit Workout (54:30 minutes)

Day 2: Trampoline Workout 40 Min / Cardio & Core (41 minutes) + Optional Naomi Joy Fitness: Rebounder HIIT Tabata//Cardio/Beginner Trampoline Workout (20 minutes)

Day 3: Barlates: Bounce Series/Cardio Sculpt Lower (37:30 minutes) + Optional SanFran Fitness: 10 Minute Intermediate HIIT (with warm up and cool down) (16:30 minutes)

Day 4: Naomi Joy Fitness: Mini Trampoline Upper Body Sculpt (43:30 minutes) + Optional Naomi Joy Fitness: Beginner Trampoline Workout with Light Hand Weights (17:45 minutes) <–This works nicely as an upper body warm up

Day 5:  Ripped with Ripkins  Best Rebounder Warm Up & Stretch + SanFran Fitness: 132BPM Bounce Fit Remake, part 1 (21 minutes) + SanFran Fitness: 132BPM Bounce Fit Remake, part 2 (23 minutes)

Day 6: Barlates: Bounce Total Body/ Cardio Band (62:30 minutes)

Day 7: SanFran Fitness: Low Impact Beginners Bounce Fit Workout with Stability Bar (29:45 minutes) + ReboundFit: Relaxation and Stretching on Mini Trampolines (18:30 minutes)

Week 3:

Day 1: Naomi Joy Fitness: Rebounder HIIT with Weights Workout // Cardio, Strength & Core Circuit (58:30 minutes)

Day 2: Barlates: Bounce Express (choose 2 or do all 3 of the 16 minute cardio workouts (Kickbox, Knees & Kicks, and Jacks) + warm up & cool down)

Day 3: 30 Min Trampoline Intervals / Cardio + Strength / Low Impact Workout (31 minutes) + Optional Naomi Joy Fitness: Mini Trampoline Workout with Weights (21:30 minutes)

Day 4: Barlates: Bounce Total Body/Cardio Mat (65 minutes)

Day 5: Naomi Joy Fitness: 45 Min Rebound / Burn Calories Workout at Home (54 minutes)

Day 6: Ripped with Ripkins  Best Rebounder Warm Up & Stretch + SanFran Fitness: Series 21, Day 21 Bounce Arms with Stability Bar (27 minutes) + Day 11 Bounce Fit Whole Body (25:45 minutes) + 6 minute stretch done on the rebounder by AngieFitnessTV (do the Series 21 workouts in whatever order you wish–reading the reviews will help you decide which to do first)

Day 7: SanFran Fitness: 25 Minute Low Impact Bounce Fit Class with Stability Bar (24 minutes) + AngieFitnessTV: Trampoline Extreme/Flexibility & Stretch (16 minutes)

Week 4: 

Day 1: Naomi Joy Fitness: Mini Trampoline Workout with Weights / Interval Workout / Cardio + Strength (41 minutes) + Optional SanFran Fitness: 18 Minute Advanced Stability Bar Bounce Fit Workout (19 minutes)

Day 2: TRAMPIT 12 (23 minutes) + TRAMPIT 10 (37 minutes)

Day 3: Naomi Joy Fitness: Jump Lower Body Strength & Cardio (56:30 minutes)

Day 4:  2 minute rebounder warm up by Lisa Raliegh + SanFran Fitness: Series 21 Day 14 Bounce Fit Weighted Arms (26 minutes) + Day 17 Bounce Arms with Resistance Bands (26 minutes) + 6 minute stretch done on the rebounder by AngieFitnessTV (do the Series 21 workouts in whatever order you wish–reading the reviews will help you decide which to do first)

Day 5: Naomi Joy Fitness: 45 Min Rebounder HIIT Cardio Workout w/ Abs Finisher (47 minutes)

Day 6: Barlates: Bounce Express (Cardio Sculpt + On & Off + warm up & cool down)

Day 7: Naomi Joy Fitness: Beginner Trampoline Workout / Balance Bar / Stability Bar (22:30 minutes) + AngieFitnessTV: Bounce for Health Feel Good Recovery Workout (22:30 minutes)