SanFran Fitness: Fun Pop Music 50 min Bounce Fit/Rebounding Workout

Fun Pop Music 50 in Bounce Fit/Rebounding Workout is one of SanFran Fitness‘s older YouTube rebounder workouts. This one was uploaded in 2018. The sound quality was one of the reasons I avoided their workouts in the past and this one does have poor sound (I had to crank my TV volume up to the max to hear it) but having done their newer workouts, and loving them, I decided to try some of their older ones. What I noticed right off, other than the sound issue, was that Claire is on a spring bound rebounder. She always uses bungee rebounders in her more recent workouts. It didn’t affect my workout, I just thought it was interesting. I started with a spring bound and now use a bungee rebounder. Personally, I think bungee rebounders are much better than spring bound rebounders.

This workout was intense! They never do workouts this long on YouTube. They do have their own streaming workout site that you pay for and Claire has mentioned that they offer longer workouts there. Anyway, in this workout Claire builds combos. As you can see in the break down below, she will introduce a move, do another move then repeat both moves. She will introduce a third move then repeat all 3 moves. Each block contains 3-5 exercises and there are several blocks. At least 4. Six if you count the warm up and the basketball jumps. At the very end you run through everything (except the warm up) one more time. By that time my legs were very fatigued! Especially after all of the basketball jumps–which are just squat jumps. And you do a lot of them! 80 by the end of the workout. This was an excellent and intense cardio rebounder workout. I burned 466 calories! After doing the workout I am a little confused about the use of “Pop Music”–I did not recognize any song that played during this workout so it wasn’t popular music. But it was good music that was appropriate to the workout. I think I may try some of their other older workouts now.

Fun Pop Music 50 in Bounce Fit/Rebounding Workout is 50:58 minutes; 5 minute warm up (#1-9 is the warm up) and 3 minute cool down and stretch. I needed more so I added on Naomi Joy‘s 5 minute Cool Down Stretch.

1. Shift hop side to side
2. Hop + tap one foot out to side, alternate sides
3. Repeat #1 & 2
4. Hop tap one leg forward and back 8x
5. Repeat #3 & 4
6. Hop tap one leg behind you 8x
7. Repeat #5 & 6
8. Wide leg basic bounce
9. Repeat #7 & 8 two more times
10. Rocking horse (hamstring curl one leg + knee raise other leg)
11. Basic bounce, arms extended out to sides in a T, turn in a circle as you bounce
12. Repeat #10 & 11
13. 3 bounces with speed bag arms facing side then hop to face front and clap, hop to face other side and repeat
14. Basic bounce
15. Repeat #12-14
16. Repeat #12 & 14
17. Double hop wide + double hop narrow + double hop forward + double hop back
18. Single jack legs 2x while pushing arms straight in front of you + 4 scissor runs with alternating bicep curl arms
19. Repeat #17 & 18
20. Double hop wide + double hop narrow + 4 alternating front kicks
21. Repeat #19 & 20 two more times
22. Repeat #17 but with directional changes
23. Repeat #18 & 20
24. Basic wide leg bounce with jump rope arms
25. Single knee raise + single leg front kick
26. Repeat #25 on other leg
27. Repeat #24-26
28. Jumping jacks
29. Repeat #27 & 28 two more times
30. Repeat #1
31. Repeat #12 & 13
32. Repeat #21
33. Repeat #29
34. Repeat #31-33
35. Basic bounce
36. Jack legs, arms are extended overhead in a V, bend elbows bringing hands in front of chest in time with legs (8x); lower arms out to sides in a T and continue bending and straightening elbows, bringing hands in front of chest (8x); lower arms again into a reverse V and continue bending and straightening elbows (now it resembles tricep kickback arms) (8x)
37. Continue with #36 but rotate between each arm version, doing one rep of each
38. Repeat #36 & 37
39. Alternating knee raise hops, reach arms overhead and clap hands together under thigh as knees raise
40. Repeat #38 & 39
41. Basic bounce, arms are bent at 90 degrees, pump arms back as you jump
42. Hopping hip twists, arms are raised to shoulder level and elbows bend in opposition to hips
43. Repeat #41 & 42
44. Basic bounce facing side while doing 2 punches (one each arm) basic bounce while circling around to face in the opposite direction and 2 punches
45. Repeat #43 & 44 three more times
46. Basic bounce
47. Jack legs while jumping side, front, other side with upright row arms
48. Pendulum legs while pendulum swinging the arms in time with the legs
49. Repeat #47 & 48
50. Straight leg run, kicking legs behind you and scissoring arms up and down in opposition to each other
51. Repeat #49 & 50 three more times
52. Basic bounce
53. Repeat #40
54. Repeat #45
55. Repeat #51
56. Repeat #53-55
57. Repeat #1
58. 8 squat jumps, touching fingers to rebounder when in squat and reaching arms overhead when jumping
59. March in place
60. Repeat #58 & 59 seven more times
61. Repeat #1
62. Repeat #34 & 56
63. Repeat #58 & 59 two times

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