JUMP Cardio Trampoline Workout | Glutes + Core + Shoulders | Rebounding

Jump Cardio Trampoline Workout | Glutes + Core + Shoulders | Rebounding is an awesome and intense rebounder workout from Michelle Briehler. It is primarily a cardio workout but you also get 3:30 minutes of glute work and 3 minutes of core work. The shoulder work is just one short cardio segment using light hand weights. You do get a cool down but not much of a stretch. So you’re on your own there. I really enjoyed this workout–it worked me hard! I burned 286 calories. I really like how Michelle structured this workout. She put together little combos of 2-4 exercises. Each combo is set to a single song. Once the song is over you get a short and well needed break to get a drink of water and towel off then you move on to the next song/combo. In fact, that’s how everything worked. The glute work has its own song and the core work also has its own song. Michelle has one background exerciser with her who is frequently doing easier versions of some of the exercises. Michelle also sometimes gives modification options. Intense and fun workout!

Jump Cardio Trampoline Workout | Glutes + Core + Shoulders | Rebounding is 36:52 minutes; 50 second intro, 2:30 minute warm up, 3:30 minutes of glute work, 3 minutes of core work and 2 minute cool down. Equipment: rebounder and light dumbbells. Michelle is using a set of 3 pound hand weights. I also used 3 pound dumbbells. There are arm movements for most of the exercises even if I do not mention them.


  1. 2 single jumping jacks + one double jack
  2. Lateral skier hops
  3. Alternating front/diagonal kicks (she calls the corner kicks)
  4. One hip twist hop to one side + hamstring curl, alternate sides
  5. Repeat #1-4
  6. Single jumping jacks
  7. Repeat #2-4
  8. Repeat #6 & 7
  9. 180 jump squats
  10. 2 single leg front kicks (same leg) + 4 high knee runs, alternate legs
  11. Repeat #9 & 10 two more times
  12. High knee run; changes to alternating front kick runs
  13. Sprint
  14. Knee raise hops while rotating to side (raise knee while facing one direction, other leg does a quarter turn hop, lower leg while facing other direction, reverse this back to start) + one jumping jack + hop forward and back, alternate knees
  15. Repeat #13 & 14 several more times
  16. 3 pulse squats (do not jump) + one tuck jump
  17. Hop twist to one side 2x + 2 side kicks (same leg), alternate sides
  18. Alternating heel digs
  19. Basic bounce
  20. Repeat #16
  21. Knee raise 2x same leg + 2 side kicks (same leg), alternate sides
  22. Repeat #18 & 19
  23. Repeat #21
  24. Repeat #16
  25. One knee raise bringing opposite elbow to knee as it raises + one insole tap (same leg), repeat then repeat on other side of body
  26. Fast alternating insole taps (she calls it soccer run)
  27. High knee run
  28. Alternating front kick runs
  29. Repeat #25-28 several more times
  30. (grab your light DBs) Hop shift to side with single arm side punches, 8 reps
  31. Repeat #30 on other arm
  32. Jack the legs with overhead press arms
  33. Alternating hopping knee raises, arms are at sides with palms facing ceiling, push arms out to sides in a T then pull elbows into ribs
  34. Alternating heel digs with upright rows
  35. Repeat #30-33
  36. (set DBs aside) 2 single jacks + one double jack
  37. Hop on one leg, other leg does knee raises without ever tapping mat
  38. Repeat #36 & 37
  39. Jumping jacks
  40. 2 front kicks + 2 side kicks (same leg), alternate legs
  41. Repeat #37
  42. Basic bounce with legs/feet together
  43. Repeat #37
  44. Repeat #42
  45. Repeat #37

Glute work: (3:30 minutes)

  1. Get onto all 4s on rebounder, raise one leg straight behind you, pulse straight leg upward
  2. Same starting position as #1, leg is still extended straight behind you, keeping leg hip level, swing straight leg out to side of body then return to starting position
  3. Same position as #1, bend knee of leg extended behind you and push sole of foot up to ceiling
  4. Repeat #1 but rotate body to side of working leg so outside of foot is facing ceiling
  5. Same position as #4, bend knee and push sole of foot out behind you (outside of foot still facing ceiling)
  6. Repeat #1-5 on other leg


  1. 4 single leg side kicks, repeat on other leg
  2. One cross jack + 4 lateral ski hops
  3. High knee runs
  4. 4 alternating heel digs + double hop to front and double hop to back
  5. Repeat #1
  6. Repeat #1 but for 2 reps each leg
  7. Repeat #1
  8. Repeat #2-4
  9. Repeat #6 & 8

Core: (3 minutes)

  1. Lay on back on rebounder, feet on floor and hands behind head, 2 basic crunches + crunch up higher, reaching both arms in front of you
  2. Bicycle crunch
  3. Repeat #1 & 2
  4. Still on back on rebounder, arms are holding rebounder frame overhead, do a reverse crunch, lifting hips and pushing legs up to ceiling
  5. Same position as #4, scissor straight legs
  6. Repeat #4 & 5
  7. Lay on back on rebounder, feet on floor and hands behind head, basic crunches

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


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