SanFran Fitness: 25 Minute Beginners Bounce with Weights

25 Minute Beginners Bounce with Weights is a very deceptive title for this workout! The bouncing is easy and beginner level rebounder work but the weighted arm work can start to burn. Claire of SanFran Fitness says that this workout was requested by viewers. She does build the weighted upper body exercises slowly. I used 2 pound hand weights because that is usually all I can manage with Claire’s weighted rebounder workouts and 2 pounds was perfect for the second half of the workout. But the first half of the workout was so easy, that I should have used heavier dumbbells–3 or 4 pounds. But by the end of the workout, even the two pound hand weights were burning my shoulders. This is a low intensity cardio rebounder workout, but the upper body strength work can get intense, depending on the hand weights you use.

The only bouncing you will do in this workout is a basic bounce and a health bounce. A basic bounce is just hopping on the rebounder; your feet are not moving other than to push down into the rebounder as you hop. Sometimes Claire jacks her feet but it is not consistent and it only happens in some of the moves where her arms are opening and closing. A health bounce is similar to a basic bounce but your feet do not leave the rebounder mat; you are still pushing down into the mat though and if you want, your heels can raise.

25 Minute Beginners Bounce with Weights is 26:20 minutes; one minute intro, 2:30 minute warm up and 2 minute stretch. Equipment: light hand weights. Claire is using 1kg or 2 pound hand weights. I used 2 pound hand weights but in the future I will start with something heavier (3 or 4 pound hand weights) and have my 2 pound hand weights nearby so that I can transition to them around #27, when the tempo speeds up.

  1. Basic bounce with single arm bicep curl
  2. Repeat #1 on other arm
  3. Basic bounce with single straight arm side raise
  4. Repeat #3 on other arm
  5. Basic bounce with single arm tricep kickback
  6. Repeat #5 on other arm
  7. Basic bounce with single straight arm front raise
  8. Repeat #7 on other arm
  9. Basic bounce, arms/elbows are kept close to side, elbows bent, open one arm/DB out to side of body then bring back in front of you, elbow remains close to side throughout
  10. Repeat #9 on other arm
  11. Basic bounce with single arm overhead press
  12. Repeat #11 on other arm
  13. Basic bounce with single arm upright row
  14. Repeat #13 on other arm
  15. Basic bounce, raise both arms to shoulder level in front of you with elbows bent so DBs/hands are aimed at ceiling, open one bent arm out to side in a single arm goalpost chest fly (other arm remains stationary and raised throughout)
  16. Repeat #15 on other arm
  17. Lower arms/DBs and shift hop side to side (recovery move)
  18. Basic bounce with double arm bicep curls
  19. Basic bounce with straight arm side raises (both arms)
  20. Basic bounce with double arm tricep kickbacks
  21. Basic bounce with straight arm front raise (both arms)
  22. Repeat #9 but do both arms
  23. Basic bounce with double arm overhead press
  24. Basic bounce with double arm upright rows
  25. Repeat #15 but open and close both arms (goal post chest fly arms)
  26. Repeat #17 (recovery move)
  27. Repeat 1-26, but all moves are done to a faster tempo
  28. Repeat #18-26 but at a faster tempo + more reps
  29. Basic bounce with arms/DBs extended straight out to sides in T and held isometrically
  30. Health bounce, hold hands/DBs together and halo them around head
  31. Health bounce with feet close together, raise both arms to shoulder level in front of you with elbows bent so DBs/hands are aimed at ceiling, forearms/DBs are also held close together, pulse DBs up toward ceiling
  32. Wide health bounce, arms are extended straight out to sides in a T, make small circles with DBs
  33. Repeat #17 (recovery move)
  34. Repeat #29-33

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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