Rebounder Intervals Workout | Cardio Strength & Core | Mini Trampoline

Rebounder Intervals Workout | Cardio, Strength & Core | Mini Trampoline is another tough cardio + strength circuit workout from Michelle Briehler. This one kicked my a$$, too, just like her last circuit workout that I did kicked my a$$. I was so exhausted by the time we got to the end of the circuit that I was gassing out during the sprints. I didn’t stop sprinting but I definitely wouldn’t have won any races! For this workout, all of the cardio is done on the rebounder and most of the strength work is done on the floor. All of the core work uses the rebounder in some fashion. This is a total body strength workout. Michelle hits every muscle in your body in some fashion. She burns your lower body out during some of the intervals. For instance, you do squat jumps on the rebounder then immediately do sumo squat hammer curls on the floor–you are holding sumo squat isometrically for 45 seconds–after 45 seconds of squat jumps. Oh the burn! This was a tough and intense rebounder workout.

The main part of this workout is a cardio + strength workout in which strength intervals are alternated with cardio intervals. The cardio intervals are all done on the rebounder and most of the strength exercises are done on the ground. The exercises are done interval style: 40 seconds of work followed by 13 seconds of rest. During the core work you get no rest/recoveries except when you transition from laying on the rebounder to plank work. This workout was filmed live. Because of that, the workout is actually 48:45 minutes since the last 4:30 minutes is Michelle’s background exercisers singing Happy Birthday to her then the online viewers trying to guess Michelle’s age. So obviously this is her “birthday workout.” It’s actually even shorter than that. The intro is nearly 2 minutes. In 47 minutes I burned 377 calories and spent a total of 15 minutes in my peak heart rate zone.

Rebounder Intervals Workout | Cardio, Strength & Core | Mini Trampoline is 53:25 minutes (actual workout time is 48:45 minutes or 46:50 minutes if you skip the intro); 1:55 minute intro, 3:20 minute warm up and 4:30 minute stretch; last 4:30 minutes is not exercises or stretching. Equipment: rebounder and dumbbells. Michelle is using 12-20 pound dumbbells. I list both what Michelle uses and what I used in the breakdown below. If just the weight is listed that means both Michelle andI used the same weight.

  1. Squat w/ DBs at shoulders and do an overhead press when you stand (floor) (Michelle uses 12# DBs the first time through the circuit and 15# DBs the second time through; I used 15# DBs both times)
  2. One knee raise + one front kick, alternate legs (rebounder)
  3. Reverse lunges (same leg), do one single arm straight arm side raise while in lunge and one single arm straight arm front raise (same arm) when standing (floor) (Michelle is using one 12# DB; I used one 8# DB)
  4. Jumping jacks; changes to one jumping jack + one tuck jump
  5. Repeat #3 on other side of body
  6. Low squat jumps; changes to squat jacks; changes to 180 turn squat jumps (rebounder)
  7. Sumo squat hammer curl (hold sumo squat isometrically while doing alternating hammer curls) (floor) (15# DBs)
  8. High knee sprint (rebounder)
  9. Kneeling tricep overhead extensions (French press) (kneel on rebounder) (Michelle is using 12# DBs; I used one 20# DB)
  10. One knee raise to the side + one side/diagonal kick (same leg) (bring same side elbow to thigh when knee raises and hand to toe when kicking) + 3 hopping hip twists (rebounder)
  11. Single arm renegade row (other hand on rebounder frame and feet on ground); switch arms halfway through (Michelle is using one 15# DB; I used one 25# DB)
  12. Repeat #10 on other side of body
  13. Side lunge + rear curtsy/cross-back lunge (reach DB to floor when in side lunge and rack DB at shoulder during curtsy lunge) (Michelle also shows the option of doing one side lunge + one front lunge) (floor) (one 20# DB)
  14. 4 basic bounces + 4 lateral skier bounces (rebounder)
  15. Repeat #13 on other side of body
  16. One minute rest
  17. High knee sprint (rebounder)
  18. Repeat #1
  19. Repeat #2; changes to alternating front kicks
  20. Repeat #3-15
  21. High knee run w/ alternating punches toward opposite knee (rebounder)
  22. (no recovery) Sprint (rebounder)
  23. (no recovery) Repeat #21 & 22

Core: (6:20 minutes)

  1. Lay on back on rebounder, feet on floor and hands behind head, basic crunch 2x then crunch upper body higher reaching both hands in front of you
  2. Bicycle maneuver (still laying on rebounder)
  3. Reverse crunches (still on back on rebounder, hands hold rebounder frame behind head, raise legs to ceiling and lift hips, pushing legs higher)
  4. Still laying on rebounder, upper body leans back on elbows, scissor straight legs (side scissors)
  5. Straight arm plank, hands on rebounder and feet on ground, alternate forearm/elbow plank with straight arm plank
  6. Still in straight arm plank, bring knee to same side elbow outside of body, alternate legs
  7. Side elbow plank (forearm/elbow is on the rebounder feet are in scissor stance on floor, top hand is behind head), pull bottom/back knee into chest while bringing top elbow to knee
  8. Repeat #7 on other side of body
  9. Lay on back on rebounder, hands hold frame behind head, scissor straight legs (up and down scissors)

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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