SanFran Fitness: 24 Minutes Intermediate Bounce Fit, Your Favorite Moves

What a fun idea for a rebounder workout! 24 Minutes Intermediate Bounce Fit, Your Favorite Moves is a workout SanFran Fitness created based on their viewers favorite rebounder moves. Apparently, Claire’s viewers submitted their favorite moves to her and, during the workout, when we do the move the requester’s name is featured at the top left hand side of the screen. Claire splits this up into 4 parts with the 4th part being the most challenging section. I love the idea and I loved the workout! Because of the structure, the intensity of the workout builds until the final section. But the final section had a recovery level move–at least for me: frog squats. I do not know where Claire asked for favorite move suggestions or I would have participated. But not to worry–my favorite moves were all featured. What a fun rebounder cardio workout! According to my FitBit I burned a 188 calories in just under 25 minutes. Not bad!

24 Minutes Intermediate Bounce Fit, Your Favorite Moves is 24:43 minutes; 2:30 minute warm up and 2:40 minute cool down/stretch. No equipment needed for this workout except your rebounder. However, there is one exercise (done twice) in which one foot is on the floor. I hate wearing shoes for just one exercise, so I made sure I had soft mats on either side of my rebounder to protect my feet during that exercise.

  1. Basic bounce, swinging the arms forward and back
  2. Double tap forward and back, alternate legs, while swinging arms forward and back
  3. Double hamstring curls, still swinging arms forward and back
  4. Split jacks (jack legs, one arm raises in front of you while other arm raises to side)
  5. Hops with legs close together, push arms overhead and pull them down
  6. 2 bounces + one squat
  7. Jumping jacks
  8. Alternating knee raise hops while also pushing arms overhead
  9. Repeat #1-8
  10. Scissor runs with directional changes
  11. Quarter turn hop to side with bow and arrow arms, alternate sides
  12. Funky monkey (basic bounce, arms are raised overhead and held there, both elbows bend quickly bringing one forearm in front of face and one forearm behind head, quickly alternate forearms)
  13. Basic bounce with alternating cross jabs
  14. Lateral ski hops, arms are extended (and held) straight in front of you at shoulder level
  15. Hop forward while swinging arms in front of you + jumping jack
  16. Hops with single leg insole tap (raise leg and tap insole with opposite hand) 8x before repeating on other leg
  17. Hopping hip twists, arms are raised to shoulder level and elbows bend in opposition to hips
  18. 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)
  19. Alternating knee raise hops, tap fingers together under thigh when leg raises
  20. Wacky jacks (pendulum legs while bringing elbow to thigh when it raises, other arm is raising overhead)
  21. Repeat #10-20
  22. Alternate 4 high knee jogs with 4 sprints
  23. Jumping jacks with goalpost chest fly arms
  24. Hopping single knee raises to side, reach arm overhead and bring elbow to thigh as it raises
  25. Double hops to the side, to the other side, to the front, to the back; changes to single hops
  26. Alternating front kicks
  27. Pendulum legs while pendulum swinging the arms in time with the legs (this is my favorite move btw)
  28. Foot fires (fast feet)
  29. Rocking horse (hop raise one knee to the front + hamstring curl other leg behind you)
  30. Double wide leg bounce + heel click
  31. Criss-cross jacks
  32. Double bounce + tuck jump
  33. Repeat #22-32
  34. Frog squats (no jumping–squat while tapping fingertips to rebounder then reach arms overhead when standing)
  35. Power jumps side to side (like lateral skiers but done slower)
  36. Basketball jumps (squat jumps, touching both hands to rebounder mat when in squat and reaching both arms overhead when jumping)
  37. Cross overs (start with one foot on rebounder and one on floor, hop onto rebounder and step one foot on floor on other side, cross back and forth over rebounder)
  38. Repeat #34-37

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


3 thoughts on “SanFran Fitness: 24 Minutes Intermediate Bounce Fit, Your Favorite Moves

  1. Hey 👋 I’m so pleased you enjoyed this one. I have another workout like this that I did last year. We post daily on social media (Fb and instagram) and that’s where I ask for feedback and the requests. So if you ever want to join in , then find us on those platforms.
    Thank you for writing about us and doing this workout.

    Liked by 1 person

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