SanFran Fitness: 32 Min Rebounding With a Booty Band to Fire up the Legs/Glutes

32 Min Rebounding w/ a Booty Band to Fire Up the Legs/Glutes is fun rebounder workout from SanFran Fitness. In this workout, Claire leads you through 20 minutes of cardio with a booty band/resistance loop around your thighs. The workout ends with 7 minutes of mat based lower body strength work using the booty band. Claire is using the wide cloth elastic bands rather than the rubber bands. She uses a light band for better range of motion since you are doing knee lifts and kicks. I also used a light band for the cardio portion but swapped it out for my medium band for mat work. I feel like I could probably have used my medium band for the cardio as well and I will try that when I return to this workout. This was a very fun workout. I didn’t feel any major lower body burn burn but I did feel my legs being worked nicely. Claire’s dogs kept her company for most of the workout. They are super cute.

32 Min Rebounding w/ a Booty Band to Fire Up the Legs/Glutes is 34:01 minutes; 50 second intro, 2 minute warm up, 20:30 minutes of cardio/leg toning, 7:30 minutes of leg strengthening and 2 minute stretch. Equipment: rebounder and booty band. The workout starts with the booty band around thighs above knees. You will always be in a wide stance so there is always tension on the band.

Cardio: (20:30 minutes)

  1. Heel digs
  2. Jumping jacks
  3. Alternating toe taps to the front
  4. Alternating toe taps to the back
  5. Squats (no jumps)
  6. Scissor runs
  7. Alternating hamstring curls
  8. Alternating single knee raises
  9. Alternating front kicks
  10. One knee raise + one front kick, alternate legs
  11. Repeat #8
  12. Alternating side leg lifts
  13. One knee raise + one side leg lift, alternate legs
  14. Low jog
  15. Basic bounce
  16. Repeat #1, but do 2 reps each leg
  17. Double jacks
  18. Repeat #3 & 4, but do 2 reps each leg
  19. 2 basic bounces + one squat (not a squat jump)
  20. Double scissors
  21. Repeat #7-13 but do 2 reps each leg
  22. Repeat #14 & 15
  23. Repeat #1, but do 4 reps each leg
  24. Jacks but hop to 4 counts in each position–which actually equals 8 hops (4 hops with legs wide and arms overhead and 4 hops with arms at sides and legs narrower–but still wide enough to keep tension on band)
  25. Repeat #18 but do 4 reps each leg
  26. Hold squat isometrically to count of 4 + 4 bounces
  27. Scissors runs but hold each split stance position for a 4 count hop
  28. Repeat #21 but do 4 reps each leg
  29. Repeat #14 & 15
  30. Repeat #1 but do 8 reps each leg
  31. Repeat #24 but hop to 8 counts in each position
  32. Repeat #18 but do 8 reps each leg
  33. Repeat #26 but hold squat to count of 8 + 8 bounces
  34. Repeat #27 but hold each split stance for 8 count hop
  35. Repeat #28 but do 8 reps each leg
  36. Repeat #14 & 15

Strength (7:30 minutes): (still wearing band around thighs)

  1. Leg abductions (sit on edge of rebounder with hands on frame and feet on floor, lift glutes off rebounder frame so your weight is in hands and feet, open and close legs
  2. Same starting position as #1, alternate lifting and straightening one leg
  3. Get on hands and knees (or forearms and knees) on rebounder, extend one leg straight behind you and pulse leg upward
  4. Repeat #3 on other leg
  5. Donkey kicks (same starting position as #3 but bend knee and push sole of foot up to ceiling)
  6. Repeat #5 on other leg
  7. Lay on back on rebounder, legs extended to ceiling, move band to shins/calves, just above ankles, hands hold rebounder frame overhead, open legs scissor fashion and hold, lower legs while in this position until bottom leg is in line with hip then raise legs back to top of move, swap leg position and repeat
  8. Still in same starting position as #7, legs are open wide enough so there is tension on band, open and close legs in a V; lower straight legs to a 45 degree angle and hold while continuing opening and closing legs in a V

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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