SanFran Fitness: Day 8, Kick Start Rebounding Series, 15 mins Trampoline workout with Cowboy Theme

15 Min Trampoline Workout with Cowboy Theme is Day 8 in SanFran Fitness‘s Kickstart Rebounding Series. The cowboy theme has nothing to do with the music. Two of the moves are western themed–Claire calls them “horse” themed. 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 put together similar to Day 6. There are 2 sections. The first section contains 9 moves. You do all 9 moves, one right after the other, then you repeat them. Then you move onto the next section which is 10 moves. You do all 10 moves and repeat them. Then you put the two sections together and do all 19 moves one more time. Lots of variety and lots of fun. I love these short cardio rebounder workouts! There are so many ways to use them. You can combine a bunch of Kickstart Series workouts for a longer workout or use them as warm ups (or even finishers) for other workouts. I used it this morning to warm myself up before doing another, more intense cardio rebounder workout. I burned 160 calories during this workout and, according to my FitBit, I spent a total of 9 minutes in my peak heart rate zone! Which really surprised me–so great little workout!

15 Min Trampoline Workout with Cowboy Theme is 16:14 minutes; no dedicated warm up and no stretch.

  1. Basic bounce
  2. Shift hop side to side
  3. Basic bounce with arms extended to sides in a T, palms facing upward, pulse arms upward
  4. Jack the legs, arms cross overhead but only lower to shoulder level
  5. Hop forward and back, arms push forward and pull back
  6. Alternating front kicks to single-single-double pattern
  7. Basic bounce, simulate a single arm lasso overhead (4x each arm then switch arms) (Cowboy move from title)
  8. 8 side kicks each leg
  9. Jack the legs, arms do one goal post chest fly + one overhead reach
  10. The jockey (in narrow split stance, do a basic bounce in this position, hands are in front of you as if holding horse reins, push arms forward in time with bounce) (Cowboy/horse theme from title)
  11. Repeat 2-10
  12. One jumping jack + one forward jump swinging arms forward to overhead
  13. Jack legs, raise arms to sides them bring them together in front of you in time with legs
  14. Hop tap one leg behind you 8x while swinging arms forward and back (repeat on other leg)
  15. Basic bounce with arms extended straight overhead and held there 8 hops then lower arms to a T with hands flexed and hold there 8 hops
  16. Basic bounce, arms do alternating front crawl (swimming move)
  17. Basic bounce, arms open to sides then overhead, reverse this motion, lowering arms
  18. Alternating knee raise hop, push opposite hand forward when knee raises
  19. Basic bounce with alternating front punches
  20. Lateral hops with single arm side punches, 8 punches each arm
  21. Sprint
  22. Repeat #12-21
  23. Repeat #2-10
  24. Repeat #12-21
  25. 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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