35 MIN Trampoline CARDIO Workout | JUMPSPORT Rebounder | Plus Strength + Core

35 Min Trampoline Cardio Workout | Plus Strength + Core is yet another intense rebounder workout from Michelle Briehler. Not as intense as her other two workouts I did this week (35 Min Trampoline Cardio with Abs & Plank Challenge and Trampoline Cardio Kickbox HIIT), but still pretty intense. This is primarily a cardio workout but it also includes 6 minutes of core and upper body work. The cardio is done to a fast tempo. Not so fast I couldn’t keep up, but I was definitely focusing hard to keep pace with Michelle. The background exercisers are sometimes doing their own thing. In fact, you can see in the picture associated with this workout the woman on the right did a star jump instead of a tuck jump. Things like that. The music was great, Michelle seemed full of energy and my heart was definitely pumping hard. According to my FitBit I burned 300 calories. What really surprised me is my heart rate stayed elevated throughout the core and upper body work. The graph on my FitBit app looks like the cardio never ended. That doesn’t usually happen. Usually when core work (or any kind of mat work) is done, the graph shows my heart rate dropping into the fat burning zone. But not during this workout! Intense!

35 Min Trampoline Cardio Workout | Plus Strength + Core is 37:02 minutes; 3 minute warm up and 2 minute stretch.

  1. High knee run
  2. 2 double scissor runs + 4 single scissor runs
  3. Repeat #1
  4. Sprint
  5. Basic bounce 4x while turning to side (she calls this “typewriter”) + 4 hopping hip twists, alternate sides
  6. Alternating low front kicks; extend arms out to sides in a T and pulse arms down in time with kicks
  7. Repeat #2
  8. Repeat #1
  9. Sprint
  10. Repeat #5
  11. Repeat #1
  12. Repeat #6
  13. Sprint
  14. Shift hop side to side
  15. 4 single leg side kicks; repeat on other leg; changes to 2 reps each leg; changes to singles (alternate legs)
  16. Basic bounce
  17. Squat jacks
  18. Cross jacks
  19. 3 jumping jacks + one tuck jump
  20. Repeat #15-19
  21. Double jacks–arms are out to sides when legs are wide, arms are overhead when legs are together
  22. Single jacks (same arms as #21)
  23. With hand behind head, raise one knee, bringing elbow toward knee when it raises + one insole tap, repeat on other side of body
  24. Alternating insole taps
  25. Lateral ski hops to single-single-double pattern
  26. Repeat #21-25
  27. Repeat #23 & 24
  28. Sprint
  29. Water break
  30. Double hop hip twists (side, front, other side, front)
  31. Double hop hip twist to one side + double hop to front + 2 jacks, repeat but alternate sides when hopping to side; jacks change to one jack + one tuck jump
  32. High knee run
  33. Repeat #31
  34. Repeat #25
  35. Double lateral ski hops
  36. Single lateral ski hops
  37. One knee + one front kick (same leg), alternate legs
  38. 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)
  39. Repeat #25
  40. Repeat #35-38
  41. Jumping jacks
  42. Repeat #25
  43. Repeat #35-38
  44. Stand with one foot on rebounder and one foot on floor, 16 single knee repeaters reaching arms overhead and pulling them down to knee; changes to 16 butt kicks, bringing heel to opposite glute and tapping heel with hand
  45. Lateral squat hops (squat with one foot on rebounder and one on floor, then jump across rebounder so you are in squat on opposite side with leg positions swapped)
  46. Repeat #44 on other side of body
  47. Repeat #45
  48. Repeat #44-47

Core: (2:30 minutes)

  1. Lay on back on rebounder and do bicycle maneuver
  2. Still on back on rebounder with hands behind head, knees raised and bent at 90 degrees, crunch upper body to a pattern: 3 crunches then hold briefly at top of crunch
  3. Still on back on rebounder with hands holding rebounder frame behind head, scissor straight legs
  4. Still on back on rebounder with hands holding rebounder frame behind head, do reverse crunches, lifting hips and pushing straight legs to ceiling
  5. Repeat #1-4
  6. Still on back on rebounder with hands holding rebounder frame behind head, open straight legs in a V then when you close them, cross the legs

Strength: (3:30 minutes)

  1. Slow push ups (hands on rebounders and feet on floor)
  2. Alternate elbow plank with straight arm plank
  3. In straight arm plank (hands on rebounder, feet on floor), alternate tapping hands to opposite shoulder
  4. Forearm plank hold
  5. Hold side forearm plank (top arm is reaching for ceiling); place top hand behind head, lower elbow to tap mat in front of you then raise elbow back to ceiling
  6. Repeat #4
  7. Repeat #5 on other side of body
  8. In straight arm plank with hands on rebounder and feet on floor, bounce hands wide to narrow

Joyful Jump/Cool Down:

  1. Shift hop hips side to side
  2. Pendulum the legs side to side
  3. High bounces
  4. Alternating heel lift bounces (only heels raise off mat)
  5. Squats (no jumping)
  6. Alternate circling the arms backward
  7. Open and close arms; changes to opening and closing arms on a diagonal
  8. Shoulder rolls

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


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