Trampoline Cardio Workout | Jump to the BEAT! | Plank + Low Ab Burn

Trampoline Cardio Workout | Jump to the Beat! | Plank + Low Ab Burn is another fun and intense rebounder workout from Michelle Briehler. This one is a burnout work–big time. Or at least it was for me! The cardio gets really intense in this workout. According to my FitBit I burned 304 calories and was in my peak heart rate zone 47% of the workout. Keep in mind that 15 minutes of this 38 minute workout is warm up, core work and stretch. The rest is cardio. Michelle structured the cardio portion of this workout similar to her Jump Cardio 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. The most intense song/combo of the cardio portion is #18-23 below and it burned my legs out. The second time through this combo, when you leap laterally over the rebounder, my legs wanted to give out after all those burning knee pulls and butt kicks! Then the plank circuit. OMG–my shoulders were burning buy the end! And finally, the title is no joke–the final circuit burned my abs! As I said, this workout is an all around burner–both calories and muscles! An excellent and intense rebounder workout!

Trampoline Cardio Workout | Jump to the Beat! | Plank + Low Ab Burn is 38:38 minutes; 4 minute warm up and 2:45 minute stretch. There are arm movements with all of the exercises but since Michelle is not consistent with them I do not list them in the break down.

  1. 4 lateral ski hops + 4 wide leg basic bounces
  2. Single knee raise + front kick (same leg), repeat then repeat on other leg
  3. High knee run
  4. Front kick + side kick (same leg), repeat on other leg
  5. Repeat #1-4
  6. Sprint
  7. 3 jacks + one tuck jump
  8. Heel digs to single-single-double pattern
  9. Alternating hopping knee raises, tap fingers together under thigh when raising knee
  10. Sprint
  11. Twist hop once to one side + jump with heel click, alternate sides
  12. Repeat #7-11
  13. Sprint
  14. Soccer run (alternating insole taps)
  15. Side knee raise bringing same side elbow from overhead to thigh when it raises + side kick reaching same side hand to toe (same leg), repeat then repeat on other side of body
  16. Jack the legs once and when legs are together, bounce 3x
  17. Repeat #14-16
  18. Repeater knee pulls, 16 reps (one foot is on the rebounder and other foot is on the floor, raise floor knee)
  19. Same position as #18, but bring heel of floor leg to opposite glute cheek and tap heel with hand, 16 reps
  20. Start in a squat with one foot on floor and one foot on rebounder, leap laterally over rebounder so foot position is swapped and you are in a squat on other side of rebounder
  21. Repeat #18 & 19 on other side of body/rebounder
  22. Repeat #20
  23. Repeat #18-22
  24. 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
  25. 8 repeater knees with cross punch, repeat on other side of body
  26. 4 alternating heel digs + 4 basic bounces
  27. Repeat #24-26
  28. Basic bounce with large arm circles
  29. Double jacks
  30. Alternating heel digs
  31. Lateral ski hops to single-single-double pattern
  32. Jumping jacks
  33. Cross jacks
  34. Repeat #28-32
  35. 4 side kicks (same leg), repeat on other leg
  36. Repeat #28-30
  37. Lateral skiers

Planks & Low Abs: (8 minutes)

  1. Hold straight arm plank (hands on rebounder and feet on ground)
  2. Still in straight arm plank but with legs wide, lift one arm to shoulder level, pull elbow back to ribs, extend arm in front of you again then lower, alternate arms; changes to just lifting arms to shoulder level then lowering
  3. Still in same starting position as #2, lift bent arm to side
  4. Alternate straight arm plank with elbow plank
  5. Repeat #2 but from forearm plank
  6. Still in elbow plank, push hips back then lower (like a dolphin pose)
  7. In straight arm plank, alternate raising legs
  8. “Joyful” jumps on the rebounder
  9. Hip twist hops
  10. Lay on back on rebounder, hold rebounder frame overhead, do a reverse crunch, lifting hips and pushing legs up to ceiling
  11. Same starting position as #10, lower one straight leg and when you raise it, ankles are crossed and you do a reverse crunch
  12. Still on back on rebounder with hands behind head, bicycle legs to single, single, hold pattern, when you hold bringing opposite elbow to knee
  13. Same position as #10, scissor straight legs vertically; changes to criss-crossing legs horizontally
  14. Repeat #10-13
  15. Repeat #10
  16. Raise hips in reverse crunch and hold at top of lift

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

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