40 MIN Trampoline CARDIO Workout | JUMPSPORT Rebounder | Strength | Core

40 Min Trampoline Cardio Workout | Jumpsport Rebounder | Strength | Core is fun rebounder workout from Michelle Briehler. It is primarily a cardio workout but it also includes some upper body strength work and core work. I really enjoyed this workout. Michelle puts together a lot of fun combos set to the beat of the music. Apparently it was raining during this workout, which kept Michelle from including a track where you jump from the floor to the rebounder (or something like that). I am glad! Today is a cardio day for me, so I only wore my rebounding socks. There is some plank work where your feet are on the floor, but I just laid my thick yoga mat on the floor beside my rebounder to protect my feet. Yesterday was upper body strength for me and tomorrow is a full body strength workout so I did not attempt to challenge myself during the short upper body strength portion. Michelle used 8 pound dumbbells and so did I. This workout was a lot of fun and I really enjoyed the cardio aspect of it but there are a few negatives. The first is rest/recoveries. Michelle and her crew take quite a few–except the viewer doesn’t get them. She turns the camera off and then back on when the next track starts. You do get enough time to quickly mop some sweat away and get a drink but that’s it. Second is the puny stretch. In most of Michelle’s workouts that I have done, she usually gives short and inadequate stretches anyway but this one was 30 seconds! Because I used this as my morning workout, I needed to round out my hour anyway. So I started with one of Naomi Joy‘s short rebounder workouts then ended with a stretch on the rebounder by AngieFitnessTV. As long as you add on a good stretch, this is a great cardio workout. According to my FitBit I burned 353 calories.

40 Min Trampoline Cardio Workout | Jumpsport Rebounder | Strength | Core is 42:55 minutes; 40 second intro, 3 minute warm up, 6 minutes of core work and a 30 second stretch. Equipment: rebounder and dumbbells. Michelle is using a set of 8 pound dumbbells. I also used 8 pound dumbbells.

  1. With hand behind head, raise one knee, bringing elbow toward knee when it raises + one insole tap, repeat on same side, then repeat on other side of body
  2. Alternating wide leg front kicks (one kick each leg) + one wide knee raise + one wide leg front kick
  3. Alternating knee raise hops, tap fingers under thigh when knee raises
  4. 3 jumping jacks + one tuck jump
  5. Repeat 1-4
  6. 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), one arm raises and circles to side in time with legs, alternate sides
  7. 2 jumping jacks + 4 high knee runs; high knee runs change to 4 alternating front kicks
  8. 2 twist hops to one side + 2 single knee raises, alternate sides
  9. Jumping jacks to single-single-double pattern with speed bag arms
  10. Repeat #6-9
  11. Basic wide leg bounce
  12. Basic bounce with legs together, reach arms overhead and pull down
  13. Heisman (fast feet 3x + one high knee raise pause)
  14. One double jack + 4 alternating heel digs
  15. Squat jacks
  16. Single leg front kicks, 4 each leg
  17. Repeat #13-16
  18. Sprint
  19. Repeat #13-16
  20. Raise one knee then kick it to side then raise knee again (foot never touches the mat during this–you are balance hopping on other leg), alternate sides
  21. One knee raise while twisting upper body toward knee + one side kick reaching arms overhead, repeat on same leg, alternate sides
  22. Sprint
  23. Repeat #20 & 21
  24. One double jack + hop forward and back 4x
  25. Sprint
  26. Repeat #23 & 24
  27. Repeat #20-22
  28. High knee sprints with directional changes
  29. Basic bounce with legs together, pushing arms overhead
  30. Repeat #28 & 29
  31. Wide leg fast feet (jiggling booty)
  32. High knee sprint
  33. 2 double heel digs + 4 single heel digs
  34. Monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bringing elbow to knee when it is raises while other arm pushes overhead)
  35. One single knee raise + one hip twist to side + 2 side kicks (same leg), repeat on other side of body
  36. One jumping jack + one tuck jump
  37. Repeat #33-36
  38. (get DBs) Stand on rebounder, squat while doing a hammer curl, keep DBs at shoulders as you stand then do an overhead shoulder press, lower DBs to shoulders and squat again, lowering DBs as you stand; changes to squats with hammer curls
  39. Alternating snatches (single arm upright row into an overhead press)
  40. Bent over rear delt fly
  41. Bent over wide arm back rows (arms are to sides, palms facing behind you)
  42. Kneel on rebounder, do alternating single arm overhead press
  43. Still kneeling, hinge forward and do a single arm tricep kickback
  44. Still kneeling on rebounder, arms are raised in goal post, pulse DBs up 3x then do one goalpost chest fly; changes to just pulses
  45. (set DBs aside) Cross jacks (arms raise halfway to sides then cross in front of you in time with legs)
  46. Basic bounce 4x while turning to side (she calls this “typewriter”) + 2 hopping hip twists, alternate sides
  47. Alternating front kicks
  48. 4 basic bounces + 4 alternating insole taps
  49. Repeat #45-48
  50. Basic bounce
  51. Rocking horse (one knee raise + one leg raise behind you with other leg)
  52. Single leg hop
  53. Basic bounce with large arm circles; changed to lat pull down arms
  54. Repeat #51 & 52 on other side of body
  55. Repeat #50-52
  56. Repeat #50
  57. Repeat #54

Core: (6 minutes)

  1. Sit on rebounders, knees are bent and feet raised off floor, lean torso back, push legs out straight then pull knees into chest
  2. Lay on back on rebounder, knees bent and raised at 90 degrees, rotate hips/legs side to side
  3. Lay on back on rebounder, feet on floor and hands behind head, 2 basic crunches + crunch up higher, reaching both arms in front of you
  4. Lay on back on rebounder, feet on floor and hands behind head, pull one knee into chest while bringing elbow to knee then push leg out straight
  5. Still on back on rebounder, arms are holding rebounder frame overhead, do a reverse crunch, lifting hips and pushing legs up to ceiling, lower straight legs until they are in line with hips
  6. Lay on back on rebounder, knees bent and raised, hands behind head, do fast crunches
  7. Bicycle maneuver
  8. Repeat #6 but with feet on floor; continue crunching but reaching hands between legs
  9. Push ups with hands on rebounder and feet on floor
  10. Alternate straight arm plank with forearm plank
  11. In straight arm plank, lift one leg and pulse it upward
  12. In elbow plank (arms on rebounder and feet on floor), alternate tapping legs out to side; changes to plank jacks

Joyful Jump: (this is more of a cool down)

  1. Hopping hip shift waving arms overhead
  2. Basic bounce
  3. Hip shift side to side
  4. High jumps

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


2 thoughts on “40 MIN Trampoline CARDIO Workout | JUMPSPORT Rebounder | Strength | Core

  1. Wow, that is a LONG list of exercises for one routine!

    Today I did Caroline Endgame Day 18 Structured Shoulders and finished with a 15 glute HiiT from Heather (https://youtu.be/QhwMoUbDSnI). I knew this wasn’t going to be an easy workout because you are only working 1 muscle group the whole time. Compounding the ouch factor was the work time – 60 (!) seconds of work with 30 sec rest. The staple was alternating shoulder press which appeared 4 times, I believe. I was able to use 15 lb and 8 lb for everything except driving the car which I had to drop to a 12. The finisher was 50 ea of dolphin push-ups and plank saw. Normally I could do those all day long but it was pretty tough after 45 min of working my shoulders hard already.

    Oh, I also did a new yoga power stretch from sarabeth. She’s been posting a few new workouts lately. ☺️

    I heard you guys got snow AND ice. Did you end up getting both or just the snow?


    1. My husband pays more attention to the weather than me. He says we got some ice but mostly lots of snow (for Oklahoma). I just see snow! We haven’t even attempted to drive in it yet but we will brave it tomorrow. The temps get in the high 30s this weekend with sunshine so a lot of it will melt off the roads.


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