SanFran Fitness: The Best 25 Mins Rebounding Workout to Boost Circulation & Lymph

The Best 25 Mins Rebounding Workout to Boost Circulation & Lymph is a short but intense cardio workout from SanFran Fitness. However, I’m not sure what makes this workout any different from any other cardio rebounder workout. I mention this because when I saw the workout title referring to the lymphatic system, I expected this workout to be somehow different than their other rebounder workouts that I have done. I subscribe to Bellicon Home and their “lymphatic system” workouts are different from their other workout offerings. Rebounding in general is supposed to be good for the lymphatic system so I suppose all rebounder workouts fall into the “lymphatic boosting” category. My point is, though this is an excellent cardio rebounder workout, I did not find it different in any way from SanFran Fitness’s other cardio rebounder workouts. In fact, this one seemed even faster paced than many of their others! I was working hard to keep up with Claire! According to my FitBit I burned 216 calories and spent a total of 8 minutes in my peak heart rate zone. This is an intense little workout! I mention that not just for future reference for myself, but because Bellicon Home’s lymphatic system workouts are usually much lower key than their other rebounder workouts.

The Best 25 Mins Rebounding Workout to Boost Circulation & Lymph is 26:13 minutes; no designated warm up though the first few exercises are warm up level, and 2 minute cool down/stretch.

1. Shift bounce side to side
2. Alternating tap hop out to side, swinging arms in front of you and pulling them back
3. Basic bounce, swinging arms forward and back; changes to single arm large shoulder circles (circling straight arm with shoulder); changes to holding both arms extended straight overhead; changes to large arm circles with both arms, crossing arms in front of you and out to sides
4. Shift hop side to side with “Staying Alive” eyes (pull 2 fingers across face in front of eyes, alternate arms–you are also circling the shoulders with this move)
5. Jumping jacks
6. Repeat #1-5 two more times
7. Jack the legs, arms push overhead with palms together then arms push out to sides in a T
8. Basic bounce, arms extended to sides in a T and doing small arm circles
9. Jumping jacks, swinging arms in front of you and out to sides
10. Jack the legs while one arm pushes in front of you and the other pushes out to side, alternate arm positions
11. Jump with legs together, push arms overhead and pull them down
12. Hopping alternating hamstring curls, continue pushing arms overhead and pulling them down; arms change to pushing them in front of you at chest level and pulling them back
13. Hopping hip twist hops to single-single-double pattern, arms are held at shoulder level and elbows bend in opposition to hips
14. Repeat #7-13 two more times
15. Split jacks (jumping jack feet but alternate one leg in front of the other, while one arm pushes in front of you and the other pushes out to side, alternate arm positions as leg positions change)
16. Hopping knee raises to single, single, double pattern, raise arms overhead and pull them down to knees
17. Quarter turn hops to one side with bow and arrow arms
18. Repeat #17 on other side of body
19. Alternate #17 & 18
20. High knee jog
21. Fast feet run
22. Squat (no jumping)
23. Hop forward and back to single, single, double pattern, arms swing forward and back in time with legs
24. Repeat #15-23
25. Repeat #1-5
26. Repeat #17-13
27. Repeat #15-23
28. Shift hop side to side

For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.