SanFran Fitness: Day 6, Jan 2022, Kick Start Rebounding Series, 15 mins workout

15 Min Workout is Day 6 of SanFran Fitness‘s Kickstart program. This is a cardio workout led by Claire. As mentioned in the Day 1 review, for 3 weeks Claire and Scott are uploading a workout every day (Monday-Friday). They are alternating workout types and leads (the cardio workouts are led by Claire and the strength workouts are led by Scott). All of the workouts are done on the rebounder.

This rebounder workout is done a little differently from the 3 cardio workouts they uploaded last week. It’s longer, plus they increased the tempo so you are getting a more intense workout. I really love the length of these workouts. They are perfect little add ons. This morning I used this to warm myself up before doing a longer workout by Naomi Joy (Rebounding Workout with Weights). In the course of this workout I burned 146 calories. It was lots of fun with lots of variety. This workout has 2 sections. The first section contains 21 moves. Claire doesn’t build combos like she did in last week’s workouts. You do all 21 moves then you repeat them. Then you move onto the next section which is 9 moves. You do all 9 moves and repeat them. Then you put the two sections together and do all 30 moves one more time. Great cardio workout!

15 Min Workout is 17:21 minutes; 1:05 minute intro; no dedicated warm up and no stretch.

  1. Shift hop side to side
  2. Basic bounce, raise one arm to the front, raise other arm to the front, raise both arms to the front 2x
  3. Double tap one foot to the front, alternate legs, arms raise and lower in front of you
  4. Jack the legs, arms raise out to sides to shoulder level then cross in front of you
  5. Diamond jacks (jumping jacks but arms move from thighs out to sides in a T then overhead then back out to sides in a T then back to thighs, each part of the arm movement is in time with the legs jacking)
  6. Jack the legs pushing arms overhead
  7. Double hopping knee raise, alternate legs, arms do large shoulder circles
  8. Alternate 4 low jogs with 4 high knee jogs
  9. Double hop to side with arms crossed in genie, double hop to front with 2 claps, double hop to other side with arms crossed in genie
  10. Jack the legs, arms are raised to shoulder level in front of you with elbows bent, open one arm to side, open other arm to side, open both arms 2x
  11. 4 jumping jacks + 4 jumps forward and back while swinging arms forward and back
  12. One jack + tap one foot forward while swinging the arms forward, alternate which foot taps forward
  13. Repeat #2-12
  14. Scissor runs to singe-single-double pattern
  15. 4 single knee raises (same leg), alternate legs
  16. Jack the legs, push arms in front of you 2x then overhead 2x
  17. Basic bounce, arms are extended straight in front of you, scissor arms 4x then raise arms straight overhead and scissor arms 4x
  18. Lateral hops–doubles to each side + 4 singles
  19. 4 single leg hamstring curls (same leg), alternate legs
  20. Hip shift hop swinging arms side to side 4x in front of body then 4x overhead
  21. 4 basic bounces pushing arms overhead + 4 jack legs while circling arms
  22. Sprint
  23. Repeat #14-22
  24. Repeat #2-12
  25. Repeat #14-22
  26. Shift hop side to side

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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