SanFran Fitness: Day 11, Jan 2022, Kickstart Rebounding Series, 20 mins fully loaded Trampoline workout

20 Mins Fully Loaded Trampoline Workout is Day 11 in SanFran Fitness‘s Kickstart Rebounding Series. 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 other 6 cardio workouts they uploaded over the previous 2 weeks. It’s longer, plus they increased the tempo so you are getting a more intense workout. For this workout Claire strings together about 5 different moves. You repeat this short circuit 2 more times, then you move on to the next circuit. There are a total of 4 circuits in this workout. Once you go through all 4 circuits (3 times each) you repeat all of the circuits one more time, once right after the other.

This was definitely a more intense workout then the previous shorter Kickstart workouts that I have done so far. (I will be doing all of the Kickstart cardio workouts within the next few weeks.) It is not advanced or anything but it will give you some great cardio. You get no breaks during this workout so I had sweat literally dripping down my face. Plus I as getting thirsty by the end–my towel and water bottle were right there on my high step behind me, but if you are following along with Claire and Scott, you get no opportunity to use them! All of the moves are easy to perform and are lots of fun. According to my FitBit I burned 177 calories. I’m loving this Kickstart Series!

20 Mins Fully Loaded Trampoline Workout is 22:12 minutes; 50 second intro, no dedicated warm up and no stretch.

  1. Shift hop side to side
  2. Double heel digs to side, alternate legs, arms swing in front of body to the same side you’re doing heel digs
  3. Alternating single heel digs to the front, arms wave side to side overhead
  4. 2 double scissor runs + one double jack
  5. Double jacks
  6. Basic bounce, push arms overhead 2x then lean arms/torso to one side and push arms overhead 2x, repeat this arm pattern but lean to other side
  7. Repeat #2-6 two more times
  8. Double knee raise, alternate legs, arms push overhead when knee raises
  9. Quarter turn hops to one side by only stepping one foot back while also doing bow and arrow arms, 8 reps
  10. Repeat #9 on other side of body
  11. One side kick + one knee raise to front (same leg), 4 reps
  12. Repeat #11 on other leg
  13. High jog to single-single-double pattern
  14. One double jack + 4 single jacks
  15. Repeat #8-14 two more times
  16. Face the side on a diagonal and hop forward and back 2x, face front and hop forward and back 2x, face other side on a diagonal and hop forward and back 2x
  17. Face the side on a diagonal and do 2 alternating low front kicks (once each leg), face the front and do 2 alternating low front kicks, face the other side on a diagonal and do 2 alternating low front kicks
  18. Basic bounce, with arms in genie, alternate raising one arm overhead while keeping elbows bent at 90 degrees
  19. Squat and tap fingers to mat, straighten and hop 2x while clapping 2x
  20. Tap one foot forward while reaching both arms forward + one jumping jack, alternate which foot taps forward
  21. Repeat #16-20 two more times
  22. 8 single leg side kicks on same leg while also doing a single arm side punch while kicking, repeat on other side of body
  23. Double lateral hops, one arm is raised overhead, alternate arms in time with lateral hops
  24. 8 single knee raises (same leg), hands are behind head, bring opposite elbow toward knee when it raises, repeat on other side of body
  25. Alternating heel taps, raise arms overhead then swing them down toward foot that is tapping
  26. Alternating knee raises to single-single-double pattern, raise arms overhead and tap fingers together under thigh when knee raises
  27. Repeat #22-26 two more times
  28. Repeat #2-6
  29. Repeat #8-14
  30. Repeat #16-20
  31. Repeat #22-26
  32. 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.

3 thoughts on “SanFran Fitness: Day 11, Jan 2022, Kickstart Rebounding Series, 20 mins fully loaded Trampoline workout

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