35 MIN Trampoline Cardio Workout | At Home Weight Loss | Abs & 4 MIN Plank Challenge

After doing Michelle Briehler‘s Trampoline Cardio Kickbox HIIT on Monday and then previewing this rebounder workout–I considered scrapping my plan to do this workout today. Michelle has 5 background exercisers working out with her in this workout and they are at all different fitness levels. Because of this they are doing different versions of some of the exercises because they cannot keep up with Michelle. In fact, by the end of the core section (lots of plank work), not a single one of the background exercisers could keep up with Michelle or do the exercises at her level. Michelle was a machine in comparison to her crew. She appears oblivious to their struggles.

In spite of my apprehension after previewing, I went ahead with my plan to do 35 Min Trampoline Cardio Workout | Abs & 4 Min Plank Challenge as my doubles workout today (second workout of the day, at the end of my work day). It did not disappoint! It was tough! In fact, I joined some of the background exercises modifying a few of the exercises! Specifically #20 below, the lateral lunges, and the side plank exercise. I did do #20 the first time but you repeat the circuit 3 or 4 times and after doing it the first time, I just couldn’t keep up with Michelle! So I followed one of the background exercisers doing an easier version. This was a tough and intense rebounder workout. It seemed to kick everyone’s butt except Michelle’s.

This is a primarily a cardio workout but near the end she gives you 7:30 minutes of nonstop core work and 4 minutes of that 7:30 minutes is plank work. Then you return to the rebounder for some easier cardio before Michelle gives a pretty good stretch (better than what she usually gives us). I burned 300 calories.

35 Min Trampoline Cardio Workout | Abs & 4 Min Plank Challenge is 38:11 minutes; 40 second intro, 3 minute warm up and 2:30 minute stretch.

  1. One knee raise + one front kick (same leg), repeat on other leg
  2. 2 cross jacks + one double jack
  3. 4 single leg side kicks, repeat on other leg
  4. Jump front + jump back + jump wide + 4 hops with legs together
  5. Repeat #1-4
  6. 4 alternating heel digs + one double jack
  7. Lateral ski hops, alternate raising arms overhead in time with hops
  8. 3 jumping jacks + one star jump (jacks–reach arms up first jack, reach arms out to the sides in a T second jack, reach arms down 3rd jack; star jump=jump high with legs straight and wide while also pushing arms overhead in a V)
  9. 180 turn squat jumps
  10. Repeat #6-9
  11. Water break
  12. High knee run; add twisting arms/torso toward knee when it raises
  13. 4 hopping hip twists + basic bounce 4x while turning to side (she calls this “typewriter”)
  14. Alternating front kicks
  15. Lateral ski hops, alternate raising arms overhead in time with hops
  16. Repeat #14 & 15
  17. Squat jumps
  18. Repeat #12
  19. Sprint with directional changes
  20. Alternating lateral lunges (Michelle gives you the option of coming partially off the rebounder when lunging and tapping one foot on the floor or alternating side kicks)
  21. Single leg knee drives, tap foot to floor before raising knee; repeat on other leg/other side of rebounder
  22. Repeat #20 & 21 two more times
  23. 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
  24. Repeat #20 & 21
  25. Jack the legs, arms clap overhead then lower to sides
  26. Pendulum legs (alternate hop lifting legs to sides)
  27. Single leg front kicks, 8 reps; repeat on other leg
  28. Single knee raises w/ leg open to side, raise same side arm overhead and pull elbow down to thigh when knee raises, 8 reps; repeat on other leg
  29. Repeat #25-28
  30. Repeat #27 & 28 for 4 reps each leg
  31. Repeat #25
  32. High knee run
  33. With hand behind head, raise one knee, bringing elbow toward knee when it raises + one insole tap, repeat on other side of body
  34. Sprint
  35. High knee run with arms extended straight overhead and held there
  36. Repeat #33
  37. Repeat #35
  38. Repeat #33
  39. Sprint

Core: (7:30 minutes)

  1. Lay on back on rebounder and do bicycle maneuver to pattern: 3 bicycles then hold with one elbow to knee and one leg extended straight, raise and lower straight leg
  2. Still on back on rebounder do straight leg scissors to a pattern: 2 singles then hold with legs in a L
  3. Lay on back on rebounder, feet on floor and hands behind head, 2 basic crunches, hold at top of second crunch and reach both arms in front of you
  4. Still on back on rebounder, raise straight legs to ceiling then lower legs until they are in line with hips
  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. Prop up upper body on elbows/forearms, raise bent legs, rotate hips to one side then straighten legs, bend knees and rotate legs to other side and repeat
  7. In straight arm plank with hands on rebounder and feet on floor, alternate forearm plank with straight arm plank
  8. Push ups (hands on rebounder, feet on floor)
  9. Repeat #7
  10. Still in straight arm plank, bring one knee to same side elbow outside of body then push leg back, lifting it behind you
  11. Rotate into straight arm side plank (bottom arm on rebounder, sides of feet on ground), raise top knee to side while bringing top elbow to knee (Michelle also gives the option of doing side plank hip dips)
  12. Repeat #8
  13. Repeat #10 & 11 on other side of body
  14. Elbow plank hold
  15. Elbow plank jacks
  16. Repeat #7 & 8
  17. In forearm plank, rotate hips side to side
  18. Forearm plank hold

More Cardio:

  1. Hip shift hop side to side
  2. Basic bounce with shoulder rolls
  3. Repeat #1 while waving arms overhead
  4. Hopping hip twists, arms are raised to shoulder level and elbows bend in opposition to hips
  5. Corner kicks, 8 reps (single leg kicks on a diagonal, raise same side arm as leg that kicks overhead and pull down); repeat on other leg
  6. Jumping jacks
  7. Hop on one leg
  8. Repeat #6
  9. Basic bounce with deep breaths, reaching arms to sides and overhead
  10. Repeat #5
  11. Pendulum legs (alternate hop lifting legs to sides)
  12. Repeat #7
  13. Health bounce (bounce keeping feet on mat) with deep breaths, reaching arms to sides and overhead
  14. Health bounce with arms extended to sides in a T, push straight arms behind you while alternating palms facing down and palms facing up

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

One thought on “35 MIN Trampoline Cardio Workout | At Home Weight Loss | Abs & 4 MIN Plank Challenge

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s