Barre Bounce Full Body Workout | Rebounder Cardio and Strength

Barre Bounce Full Body Workout | Rebounder Cardio and Strength is an awesome circuit based rebounder workout from Michelle Briehler. For this workout you alternate cardio circuits on the rebounder with strength circuits. The strength circuits include barre work, light dumbbell work, core work and mat lower body work. I have been so focused on getting caught up on all of the Heather Robertson workouts I am behind on that I have been neglecting my rebounder. No more! I am back to including frequent rebounder workouts in my rotation. Returning to it this morning, I had forgotten how hard rebounding can work your legs! Especially after completing the first barre circuit then going into the cardio rebounding circuit. My legs were protesting at first! This was an excellent workout. This isn’t quite a total body workout (no chest or back work), but Michelle works everything else. For upper body you are using very light dumbbells. If you want more, I suggest using heavier dumbbells but yesterday was my strength day and so is tomorrow, so I stuck with the same dumbbells Michelle used. This was a very fun and effective workout. The core work was tough and burned! So did the first barre circuit. I haven’t done barre squats in a while and my thighs really started burning! For the barre work, Michelle and crew turned their rebounders on their sides to use as barres (see picture), but my rebounder has a T barre so for most of the barre work I remained on my rebounder and used the T-bar as my barre. For the wide plie squats I stood on the floor beside my rebounder and still used the T-bar for my barre (I didn’t need to turn mine on its side).

Barre Bounce Full Body Workout | Rebounder Cardio and Strength is 53:52 minutes; 45 second intro, 3:30 minute warm up and 4 minute cool down/stretch. Equipment: rebounder, fitness mat and light dumbbells. Michelle is using 3 and 5 pound dumbbells. I used the same weights that Michelle used.

Cardio 1:

  1. 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) + 2 jumping jacks, alternate knees
  2. 4 front kicks
  3. Repeat #2 on other leg
  4. Repeat #1-3 several more times
  5. Lateral ski hops to single, single double pattern
  6. Shift hop side to side with hip twists
  7. Fast squats (no jumps)

Thigh Barre: (Michelle and crew have their rebounder on its side and they are using it as a barre)

  1. Stand beside rebounder (or chair or barre), hand on barre frame for balance, legs are together, raise and lower heels
  2. Barre squats (legs together, heels raised); changes to half reps (lower to bottom of squat but only raise halfway, heels are still raised)
  3. Remain at bottom of barre squat (heels still raised), open and close knees
  4. Pulse at bottom of barre squat
  5. Remain at bottom of squat and tuck hips forward and back; still lowered to bottom of barre squat, circle hips
  6. Wide plie squats; raise onto toes and pulse at bottom of wide plie squat
  7. Hold at bottom of wide plie squat with heels raised, push knees out wider behind you
  8. Still in wide plie squat with heels raised, pulse at bottom of squat

Cardio 2:

  1. Squat jacks w/ 2 hops when legs are together
  2. 4 side kicks
  3. Repeat #2 on other leg
  4. Monkey (wide high knee runs (legs are wide, knees are turned out to sides), arms are open to sides in goal post, bringing elbow to thigh when it is raises)
  5. Front kick + side kick + 4 hops, alternate legs
  6. Speed up #5 and only do 2 hops between kicks
  7. Repeat #1-4
  8. Repeat #6
  9. Repeat #7 & 8
  10. Hands behind head, do one knee raise bringing opposite elbow to knee + one insole tap, repeat on same leg then repeat on other leg
  11. Alternating insole taps
  12. 3 hops with legs together with speed bag arms + jump legs out wide
  13. High knee run
  14. High knee sprint
  15. Repeat #10 & 11 twice
  16. Repeat #12-14
  17. Repeat #10 & 11

Seat Barre: (Michelle and crew have their rebounder on its side and they are using it as a barre)

  1. Stand facing rebounder (or chair) holding rebounder’s legs for balance, pull one knee into chest then push leg straight out behind you while hinging torso forward
  2. Keep leg extended straight behind you, still hinged forward, pulse leg upward; pulse changes to small circles
  3. Same starting position as #2, bend leg then push sole of foot out behind you
  4. Rotate body to side, leg is still extended and lifted, pulse leg upward; pulse changes to small circles
  5. Same starting position as #4, pull knee into chest then push foot out to side, you are also reaching top arm overhead and pulling elbow to knee
  6. Face rebounder again, bend knee and lift and lower bent leg to side (hydrants); keep bent leg elevated and push foot behind you; changes to drawing small circles with bent leg
  7. Same position as #6, extend straight leg behind and to the side in attitude and pulse leg upward
  8. Repeat #1-7 on other leg

Cardio 3:

  1. One knee raise + one front kick, alternate legs
  2. High knee run
  3. High knee sprint
  4. 4 hops rotating further to one side with each hop (Michele calls this a “typewriter”) + 2 hip twist hops, alternate sides
  5. Repeat #1
  6. Repeat #2 with directional changes
  7. Repeat #1-4

Weighted Cardio: (grab lightest dumbbells; Michelle is using 3 pound dumbbells)

  1. Jump forward and back, push DBs overhead when jumping forward and push DBs behind you in a tricep kickback when jumping back
  2. Alternating knee raises with upright rows
  3. Arms are in goal post, hop with legs wide and do an overhead press, jump legs together while doing a goal post chest fly, alternate these two combos
  4. Alternating front kicks, push DBs in front of you and out to sides in a T
  5. Repeat #1-4
  6. Stand on rebounder with legs wide and do alternating weighted front punches

Arm Work: (grab heavier dumbbells; Michelle is using 5 pound dumbbells)

  1. Lay on back on rebounder, knees bent and legs raised, do pulsing skull crushers (lower DBs to bottom of skull crusher but only lift halfway–7 pulses then lift DBs to top of skull crusher)
  2. Criss-cross chest press (cross DBs at top of press, this move is done briskly)
  3. Dead bug (extend straight arms and legs to ceiling, scissor arms and legs–one leg is raised to ceiling while same side arm is overhead, other leg is extended straight in line with hips while same side arm is raised to ceiling, alternate positions)
  4. Repeat #1-3
  5. Repeat #1 & 2
  6. Repeat #1

Core:

  1. Elbow plank jacks (forearms are on rebounder mat and feet are on floor)
  2. Mountain climbers (hands on rebounder and feet on floor)
  3. Pilates 100 (lay on back on rebounder, head/shoulders raised, legs raised and extended straight on a 45 degree angle, arms extended straight along sides, pump straight arms up and down)
  4. Jack knife (rest on one hip on rebounder, legs extended straight, forearm on rebounder, raise and lower straight legs, reaching top arm to feet when legs are raised)
  5. Repeat #4 on other side of body
  6. Lay on back on rebounder, hands grip rebounder frame above head, both legs are raised straight to ceiling, lower one leg in line with hips and when you raise it, bring foot behind other ankle and do a reverse crunch, raising hips and push feet up to ceiling)
  7. Repeat #6 on other side of body
  8. Lay on back on rebounder, hands grip rebounder frame above head, both legs are raised straight to ceiling, in this position, bounce bottom on rebounder
  9. Lay on back, hands behind head, shoulders elevated, bicycle legs to a 1, 2, 3 hold count, when you hold, bring opposite elbow to knee
  10. Lay on back on rebounder, hands grip rebounder frame above head, both legs are raised straight to ceiling, with legs together lower legs until they are in line with hips, when you raise legs, open them drawing a circle, at top of lift when legs are together again do a reverse crunch; reverse this motion
  11. Hollow hold (lay on rebounder, hands behind head and legs extended straight, legs are elevated slightly higher than hip level and shoulders are raised)

Bridge Work:

  1. Lay on mat with feet on rebounder frame, legs are pressed together, raise and lower hips; pulse hips up at top of bridge
  2. Single leg bridge (same position as #1 but raise one leg to ceiling, pulse hips up at top of bridge); keep hips raised isometrically, one leg is still raised to ceiling, open and close straight leg out to side
  3. Hold single leg bridge isometrically
  4. Repeat #1 & 2 on other side of body
  5. Place toes on rebounder frame, hips are raised, pulse hips up higher; add shifting hips to side at top of each lift

Cardio 5:

  1. Shift hop side to side
  2. 8 repeater knees each leg
  3. Wide leg basic bounce
  4. Cross jacks
  5. One knee raise + one side leg lift
  6. Repeat #3
  7. Alternating front kicks
  8. High bounces
  9. Repeat #1
  10. Repeat #5

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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