SanFran Fitness: Day 10, Jan 2022, Kickstart Rebounding Series, 15min Boom Shack-a-la let’s do this

15 Min Boom Shak-a-la let’s do this is Day 10 in SanFran Fitness‘s Kickstart Rebounding Series. This is a cardio workout led by Claire. As mentioned in the Day 1 review, for the first 3 weeks of January 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 and Day 8, which are also 15 minute workouts. This workout contains 2 sections. The first section contains 10 moves. You do all 10 moves, one right after the other, then you repeat them. Then you move onto the next section which is also 10 moves. You do all 10 moves and repeat them. Then you put the two sections together and do all 20 moves one more time. This was a fun and varied cardio workout. There are lots of ways to use these short cardio rebounder workouts. This morning I strung together 3 of SanFran Fitness’s Kickstart Rebounding Series workouts for a 51 minute workout. I started with Day 6 which is 12 minutes and I used it as my warm up, then I did this workout and ended with Day 13 which is 22 minutes. I got an excellent and fun cardio rebounder workout. According to my FitBit I burned 128 calories during this workout. But for all 3 workouts combined (plus the stretch I added onto the end) I burned 433 calories.

15 Min Book Shak-a-la let’s do this is 17:02 minutes; 45 second intro, no dedicated warm up and no stretch.

  1. Shift hop side to side
  2. Wide leg basic bounce, swing arms forward and back; changes to narrow basic bounce still swinging arms forward and back
  3. Jumping jacks
  4. Jack the legs, arms are raised to shoulder level and extended out to sides, elbows are bent with hands in front of chest, straighten one arm out to side and bring back to chest, repeat on other arm then open and close both arms at the same time twice
  5. Still jacking legs, raise arms overhead in a V then straight to sides in a T then down low in an upside dow V, reverse the pattern
  6. Basic bounce with speed bag arms
  7. Alternating front kicks
  8. Single knee raise for 8 reps, reach arms overhead on opposite side of body and bring hands down to knee when it raises, repeat on other leg
  9. Basic bounce, straight arms are extended in front of body, raise and lower arms in opposition to each other (vertical scissors)
  10. 8 single knee raises to side, arms are in goalpost, bring same side elbow to thigh when knee raises, repeat on other side of body
  11. Alternating heel digs, swing arms side to side in time with legs
  12. Repeat #2-11
  13. Front knee raise + front kick (same leg), 4x then repeat on other leg
  14. Squat jack the legs to pattern (out-in-hold)
  15. Jack the legs, arms extend straight in front of you at shoulder level with palms facing the ceiling, bend elbows bringing fingers to shoulders, when you straighten arms again open them to sides in a T, bend elbows again and when you straighten arms they return to start
  16. 8 single leg hamstring curls w/ lat pull down arms, repeat on other leg
  17. Basic bounce, speed bag arms high for 8 counts then low for 8 counts
  18. Jack legs, single arm raises overhead/out to side on a diagonal, alternate arms (she calls these “staying alive jacks” due to arm movements)
  19. Quarter turn hops (hop 2x to front, 2x to side, 2x to front, 2x to other side)
  20. Jack legs to single-single-double pattern, arms do figure 8s in front of body
  21. Hopping hip twists, arms are raised to shoulder level, elbows bend in opposition to hips
  22. Alternating heel digs with jump rope arms
  23. Repeat #13-22
  24. Repeat #2-11
  25. Repeat #13-22
  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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