Trampoline Cardio Sculpt Interval Workout | Rebounder | Light Weights

Trampoline Cardio Sculpt Interval Workout | Rebounder | Light Weights is an intense weighted cardio rebounder workout from Michelle Briehler. Michelle and crew are using something called Lace Up Wearable Weights. They weigh 1.5 pounds each and they wrap around your wrists and/or ankles. In this workout Michelle and crew used them both ways. But you do not need Lace Ups to do this workout. I used 2 pound hand weights when they had the Lace Ups wrapped around their wrists and I used 2 pound ankle weights when they had them wrapped around their ankles. This was an intense cardio workout for me. This workout appeared to be kicking Michelle’s a$$ too–she took multiple breaks in which she quit doing the exercises to talk to the camera. Though I used this as a cardio workout, you are getting more than cardio in this workout. You get some upper body toning, some lower body toning and core work. But personally, I would not use this as a strength workout. For my purposes, I got some great cardio and lower body work. My legs are quite fatigued from this workout. The workout starts with 20 minutes of weighted cardio (weights are around wrists or you are holding light dumbbells). Then you do 10 minutes of lower body mat work with the weights on your ankles. Next is another 10 minute cardio segment with the weights still around your ankles. This was the real burn out for me and what I attribute my leg fatigue to. This cardio segment is done to a very fast pace. Michelle was moving super fast but the background exercisers were basically doing their own thing at their own pace. I couldn’t keep up with Michelle on some of the moves either. I know I could if I wasn’t wearing ankle weights, but the weights definitely slowed me down on a few of the moves. The core section is only 3:30 minutes but you are still wearing the weights on your ankles, so you definitely feel it!

The cardio intervals and the lower body work are both done for 50 seconds of work followed by 13 seconds of recovery. The cardio with the ankle weights on and the core work are not interval based.

Trampoline Cardio Sculpt Interval Workout | Rebounder | Light Weights is 56:32 minutes; 40 second intro, 3 minute warm up and 2:45 minute stretch. Equipment: rebounder and wrist/ankle weights and/or light dumbbells. Michelle and crew are using the Lace Up weights which are 1.5 pounds each. Michelle also uses a set of 3 pound dumbbells for 2 exercises. I used 2 pound dumbbells, 2 pound ankle weights and a set of 5 pound dumbbells. After the warm up, Michelle and crew wrap 1.5 pound weights around wrists.

Cardio Intervals: (21 minutes) (50/10 intervals)

  1. Jumping jacks pushing arms overhead
  2. Heel digs, raise arms straight in front of you then out to sides in a T then reverse this motion
  3. High knee run with alternating front punches
  4. Basic bounce with legs and feet together, arms do tricep kickbacks
  5. Side knee raise bringing same side elbow to thigh when knee raises + side kick reaching same side hand to foot when kicking
  6. 2 twist hops + one jumping jack + one tuck jump
  7. Squat jumps with single arm high low punches
  8. Alternating low front kicks with speed bag arms
  9. Repeat #7 on other side of body
  10. Cross jacks, arms are raised to shoulder level and cross in front of you
  11. One squat jack + one tuck jump
  12. (Michelle and crew grabbed a set of 3 pound dumbbells in addition to their Lace Ups; I swapped my 2 pound dumbbells for my 5 pound dumbbells) Squat jacks, reach DBs to rebounder when legs are wide, do bicep curls when legs are together
  13. (still holding light DBs) Lay on back on rebounder with bent knees raised, do skull crushers while also raising and lowering bent legs; legs change to bicycle maneuver
  14. (set additional DBs aside–you are back to just the wrist weights or lighter DBs) One foot on rebounder and one on floor, do knee pulls with floor leg, reach arms overhead and pull them down to knee as it raises; changes to hamstring curl bringing heel to opposite butt cheek while doing tricep kickbacks
  15. Repeat #14 on other leg except arms do reverse fly move when doing knee pulls
  16. Lateral ski hops, alternate punching arms overhead in time with hops
  17. 180 turn jacks with bow and arrow arms
  18. 4 wide alternating knee raises with upright rows + 4 wide leg basic bounces with arms extended to sides in a T, press arms behind you in time with bounce
  19. Rocking horse (hamstring curl one leg + knee raise other leg) with tricep kickback arms (palms face forward)
  20. 4 basic bounces with legs wide and arms at sides + 4 basic bounces with legs together with arms overhead

Lower Body: (Michelle and crew remove weights from wrists and place them around their ankles) (11 minutes) (50/10 intervals)

  1. Get on all 4s on rebounder and extend one leg out straight behind you, pulse leg upward
  2. Same position as #1 but raise and lower bent leg out to side (hydrants)
  3. Same position as #2, do hip circles keeping knee bent
  4. Still on hands and knees, raise bent leg behind you and pulse leg upward pushing foot up to ceiling; changes to lowering bent leg then pushing it upward to slow count of 3
  5. Kneel on one leg with same side hand on rebounder frame, torso facing forward (modified side plank), top leg is extended straight, raise and lower straight leg
  6. Repeat #1-5 on other side of body
  7. Standing figure 4 stretch

Leg Burner: (weights are still around ankles) (10:45 minutes)

  1. Double jack the legs
  2. High knee run; changes to a sprint
  3. One double jack + 4 single jacks
  4. Quarter turn jump squats
  5. Repeat #1
  6. Repeat #4
  7. Repeat #2 & 3
  8. Basic bounce
  9. High knee run
  10. Wide leg basic bounce
  11. Double heel digs
  12. Single heel digs
  13. Repeat #9-12
  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), alternate legs
  15. 180 turn jacks with bow and arrow arms
  16. 4 single leg front kicks, repeat on other leg
  17. 4 single leg side kicks, repeat on other leg
  18. Repeat #14-17

Core: (weights are still around ankles) (3:30 minutes)

  1. Lay on back on rebounder, hold rebounder frame overhead, scissor straight legs
  2. Still laying on back on rebounder, hold rebounder frame overhead, do a reverse crunch, lifting hips and pushing legs up to ceiling
  3. Bicycle maneuver
  4. Still laying on back, hands behind head, knees are bent with legs raised, pulse crunch elbows to knees; same move but becomes a slower crunch rather than a pulse
  5. Same position as #1 except legs are raised with knees bent at 90 degrees, alternate tapping heel to floor; changes to keeping legs together and lowering both heels to floor
  6. Still laying on back on rebounder, extend legs straight on an angle, raise shoulders and hold isometrically

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


4 thoughts on “Trampoline Cardio Sculpt Interval Workout | Rebounder | Light Weights

  1. Today has been a crazy day as it was my first day back at work since 12/16, 🥺 But I did manage to squeeze in a couple routines.

    The main routine was one of Caroline’s — this one ( Even though it says it’s shoulder/back, she has you working the whole UB with pike presses, push-ups and pullovers. I always get hoodwinked into thinking the workout will be easier because there are no weights (I should know better by now) but holy crap, I was really exhausted by the end of this one! For the first half (shoulders), every other exercise is a pike hold. My feet were on a chair but of course Caroline did a full handstand against a wall. For the second half, every other exercise was a pullover where you hold onto something heavy (the bottom lip of our couch in my case) and use your back muscles to roll your lower body up. What made this routine so difficult is that it’s a 50/10 split. There is NO rest time because you are scrambling to get into position for the next exercise.

    I finished with her 8 min glute band add on.

    I’m hoping tomorrow I’ll be able to do something with weights but I think that is optimistic as The great room is still a cacophony of half-done flooring and furniture. So maybe one more day of body weight (maybe that leg day you did the other day??) and look forward to dumbbells after that. ☺️


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