SanFran Fitness: 20 Mins of Pure Fun Bounce Fit

Claire and her husband Scott of SanFran Fitness created this rebounder workout in June 2020 to celebrate hitting 10,000 subscribers. It is a fun 20 minute cardio blast. They do the workout together but for the first 10 minutes Claire acts as trainer (#1-16) for the last 10 minutes Scott acts as trainer (#17-43). There are no complicated moves in this workout. Just fun combinations that will elevate your heart rate and give you some solid cardio. I used this on my recovery/rest day to warm myself up before doing some yoga. Bellicon Home Streaming has yoga workouts done on your rebounder so this prepared me perfectly for some deep stretching.

20 Min of Pure Fun Bounce Fit is 22:08 minutes; 30 second intro, no warm up or cool down/stretch.

  1. Shift hop side to side
  2. Step touch side to side
  3. Repeat #1 & 2
  4. Tap one foot forward and back while also twisting body in the same direction as you tap
  5. Repeat #3 & 4
  6. Basic bounce swinging arms forward and back
  7. Repeat #5 & 6
  8. Alternating heel dig hops, straight arms swing side to side in front of you (Claire calls them windscreen wiper arms)
  9. Repeat #7 & 8
  10. Split jacks (jack legs, one arm raises in front of you while other arm raises to side)
  11. Repeat #9 & 10
  12. Jack legs, arms push overhead then out to sides in a T
  13. Repeat #11 & 12
  14. Jack legs, arms are raised to shoulder level with elbows bent, open and close one arm out to side (goalpost chest fly fashion)
  15. Repeat #13 & 14
  16. Basic bounce, swinging arms forward and back
  17. High knee jog
  18. Alternating front kick hops
  19. Repeat #17 & 18
  20. 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)
  21. Hopping hip twists, arms are raised to shoulder level and elbows bend in opposition to hips
  22. Repeat #20 & 21
  23. Repeat #19 twice
  24. Repeat #22 twice
  25. Alternating hopping hamstring curls
  26. Alternating hopping side knee raises
  27. Repeat #25 & 26
  28. Repeat #23 & 24
  29. Repeat #27 twice
  30. Hop forward and back, swinging arms forward and back
  31. 2 hops + one squat
  32. Repeat #30 & 31
  33. Repeat #28 & 29
  34. Repeat #32 twice
  35. Scissor runs
  36. Basic bounce with large arm circles (slow back stroke arms)
  37. Repeat #35 & 36
  38. Repeat #33 & 34
  39. Repeat #37 twice
  40. Basic bounce with speed bag arms
  41. Around the world (basic bounce with arms extended to sides in a T, turn in a circle as you hop)
  42. Repeat # 40 & 41
  43. Basic bounce swinging arms forward and back

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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