SanFran Fitness: Twists & Turns 20 Mins Bounce Workout to Improve Balance & Coordination

Twists & Turns is a fun little rebounder workout from SanFran Fitness. Claire said she created it because her sister-in-law asked for a workout with more twisting moves. What that means in this workout, is that you are turning to the sides and to the back with many of the moves. The turns apparently help work on your balance. I found this workout to be a lot of fun and a great little cardio workout. Today is my rest/recovery day so I used this workout to warm myself up before doing some yoga. It worked very nicely for that purpose. According to my FitBit I burned 175 calories. Not bad for a short workout.

Twists & Turns is 22:27 minutes; no designated warm up but 1-5 works as a warm up and 1:30 cool down/stretch.

  1. Shift hop side to side
  2. Step touch side to side
  3. Double step touch with a heel dig
  4. Basic bounce, swinging arms forward and back
  5. Repeat #1-4 two more times
  6. Hamstring curls with quarter turns (turn to the side, back to front, to other side)
  7. Alternating heel/insole taps
  8. With arms in genie, quarter turn with double hop to side, turn back to front with a double hop, do 2 jacks then repeat turning in the other direction
  9. Quarter turn hops side to side with bow and arrow arms
  10. Repeat #6-9 two more times
  11. Hop 3x with speed bag arms, quarter turn and repeat, turning in a complete circle
  12. Quarter turn squat jump to side then back to front + 4 high knee runs, repeat on other side
  13. Basic bounce, pushing arms overhead then pulling arms down
  14. Hip twist hops, arms are raised to shoulder level and move in opposition to hips, you are also turning in a circle as you perform the hip twist hops
  15. Repeat #11-14 two more times
  16. High knee run to a pattern–jog, jog, hold (hold=balance briefly on one leg)
  17. Hop 4x while turning in a circle (around the world hops), one arm is extended overhead on a diagonal and other arm reaching downward on a diagonal, when you change directions, swap arms
  18. Wacky jacks (pendulum legs while bringing elbow to thigh when it raises, other arm is raising overhead)
  19. High knee sprints with quarter turns, turning completely in a circle
  20. Repeat #16-19 two more times
  21. Jump forward then back + one jack, quarter turn and repeat, eventually turning in a complete circle
  22. Basic bounce, arms are extended to sides in a T, palms facing behind you, push arms/hands behind you as you bounce
  23. Scissor runs around the world, turning in a complete circle
  24. Freestyle-do whatever you want
  25. Repeat #21-24 two more times
  26. Repeat #1-4
  27. Repeat #6-9
  28. Repeat #11-14
  29. Repeat #16-19
  30. Repeat #21-24

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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