50 MIN Trampoline CARDIO Workout | JUMPSPORT Rebounder | Plus Glutes & Abs

Today is my cardio day so I decided to do Michelle Briehler‘s 50 Min Trampoline Cardio Workout | Plus Glutes & Abs, which is primarily a cardio workout but Michelle packs a lot of other things into this workout, too. It also contains 7 minutes of dedicated mat-based glute work and 11 minutes of core work. However, the cardio in this workout also does double duty. Any intense rebounding workout automatically works your core and lower body; that’s just the nature of rebounding. But Michelle includes lots of moves to hit your legs and core even harder. There are no complicated moves or combos in this workout. It is all pretty straight forward and easy to do, but it does get intense. Michelle sets all of the cardio segments to songs. She puts together 2-4 moves and you repeat them throughout the song. When the song is over, throw them away and move onto the next song/combination of moves. This even gives you a moment between songs to get a drink of water and/or wipe the sweat away. Michelle even sets the lower body work to songs; one leg is set to one song and the other leg is set to another song. The core work however is just 11 minutes of grueling core work done interval style. What really surprised me at the end was when Michelle leads us through a long and thorough stretch. I generally have to tack on additional stretching to Michelle’s workouts, but not this one. Another bonus–this workout is done entirely on the rebounder. No shoes needed. This was a great rebounder workout. Very enjoyable and very effective.

50 Min Trampoline Cardio Workout | Plus Glutes & Abs is 51:36 minutes; 35 second intro, 3 minute warm up and 4:30 minute stretch.

Cardio: (21:30 minutes)

  1. 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)
  2. One knee raise on a diagonal + one diagonal kick (same leg), 8 reps of this combo; repeat on other leg
  3. Repeat #1 & 2 several more times
  4. Alternating low front kicks; add scissoring the arms in front of you at shoulder level
  5. High knee runs
  6. Sprint
  7. Twist hop + one jump, alternate sides when twist hopping; jump turns into a tuck jump
  8. Repeat #4; add directional changes
  9. Repeat #5-7
  10. Basic bounce
  11. One knee raise w/ hands behind head, bring opposite elbow to knee when it raises + one front kick (same leg) while punching opposite hand toward foot, 8 reps of this combo; repeat on other leg
  12. Scissor run to single-single-double pattern
  13. Cross jacks
  14. Repeat #11; changes to one combo each side
  15. Repeat #12 & 13
  16. Repeat #11-13
  17. Single leg repeater knees, arms reach over opposite shoulder and chop down across hip as knee raises, 8 reps; repeat on other leg
  18. Repeat #17 two more times; repeat for 4 reps each leg
  19. Basic bounce, punch arms up and down in time with jumps
  20. Lateral ski hops, raise arms up and down in time with hops
  21. Repeat #17 twice; repeat for 4 reps each leg
  22. Repeat #19; add directional changes
  23. Repeat #20
  24. Shift hop side to side
  25. Alternating hamstring curl hops
  26. One knee raise w/ hands behind head, bring opposite elbow to knee when it raises + one side kick (same leg) while reaching arms overhead, 8 reps of this pattern; repeat on other side of body
  27. Hopping hamstring curls, reaching arms in front of you and pulling them back
  28. Repeat #26 & 27 two more times
  29. One double hop with legs wide + one double hop with legs together + one double hop forward + one double hop backwards
  30. Alternating hopping knee raises, clap hands together under thigh when knee raises
  31. Squat jacks
  32. One jack + one star jump (star jump=jump high with legs straight and wide while also pushing arms overhead)
  33. Repeat #29-32
  34. 2 single leg side kicks, alternate legs (push opposite arm overhead when kicking)
  35. 2 single knee raises + one front kick + one side kick (all on same leg), repeat on other leg
  36. Basic bounce
  37. Repeat #34 & 35 several more times

Glutes: (7 minutes) (each exercise is done for 16 reps)

  1. Get on all 4s on rebounder, lift one leg to side in hydrant and at top of lift, kick leg out to side
  2. Still on all 4s extend leg straight behind you, swing leg to side then back behind you
  3. Still on all 4s, bring knee into chest under body then kick leg out straight behind you
  4. Still on all 4s, raise bent leg behind you and pulse heel up to ceiling
  5. Still on all 4s, bent leg is raised behind you, bend and straighten knee while keeping leg raised
  6. Still on all 4s, bring bent knee to same side elbow then push leg behind you (leg still bent in hydrant) and pulse up 2x
  7. Still on all 4s, leg is extended straight behind you, draw circles with leg
  8. In high kneeling on rebounder, circle hips
  9. Repeat #1-7 on other side of body

Cardio: (3 minutes)

  1. Hip shift hops side to side
  2. Basic bounce with legs together, reach arms in front of you then pull arms down
  3. Hop on one leg while punching arms overhead
  4. Repeat #2
  5. Rocking horse (one knee raise to the front + lift other leg behind you)
  6. Basic bounce with legs together
  7. Repeat #3
  8. Repeat #6
  9. Repeat #5
  10. Repeat #6
  11. Repeat #3
  12. Hopping hip twists, arms are raised to shoulder level and move in opposition to hips
  13. Basic bounce with legs together and both arms raised overhead
  14. Repeat #12

Core: (11 minutes) (done in intervals of 50 seconds of work followed by 10 seconds of rest)

  1. Lay on back on rebounder with hands behind head and shoulders raised, legs are raised with knees bent at 90 degrees, alternate lowering one leg and tapping toe to floor (once each leg) + with legs together, push legs out straight 2x
  2. Still 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
  3. Still on back, hands hold rebounder frame behind head, extend both legs straight to ceiling, do one reverse crunch, lifting hips then lower one straight leg, alternate legs with a reverse crunch between each side
  4. Same position as #3, do one reverse crunch bringing knees into chest while raising hips then extend legs out straight in line with hips
  5. On one hip on rebounder, do a side straight leg jackknife
  6. Repeat #5 on other side of body
  7. Full butterfly crunch (lay on back on rebounder, hands behind head, knees are bent and open with insoles together, bring elbows to knees)
  8. Same position as #7, but keep legs raised, alternate bringing elbows to same side knee
  9. Lean back on rebounder, shoulders lifted, legs extended straight, scissor straight legs
  10. Bicycle maneuver; changes to a pattern: 2 singles + one hold
  11. Sit on rebounder with feet on floor, bounce bottom on rebounder keeping hands off rebounder

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 “50 MIN Trampoline CARDIO Workout | JUMPSPORT Rebounder | Plus Glutes & Abs

  1. Well, I think I’m going to try this one next week because it looks like a ton of fun!!

    Today I did Heather’s H2.0 Day 21 chest/shoulders supersets. It was a great workout, again surprising me with the exercise choice and intensity. I was pretty fatigued at the end but I still tacked on a 20 min tricep segment from Caroline (https://youtu.be/Og_It9SD8XY). That was a excellent focus routine. Caroline, as usual, killed my triceps. They had already been worked secondarily by Heather so they got really burned once I finished Caroline’s. I highly recommend it if you haven’t tried this routine!

    One thing I’m going to do this weekend is gather a list of single-focus strength workouts that I can use as add-ons for when I have a bit of extra time. I want to focus more on cardio for the next several weeks so it will be useful for me to split up my strength work throughout the week. I’ll be using your blog as a basis! ☺️


    1. It is on my To Do list but I haven’t scheduled it yet. I will probably get to it at some point. I’m hoping I can get through all of the workouts I want to do from Heather and Caroline’s programs before the beginning of May. I have my workouts scheduled into April right now. Caroline only has 3 weeks left of her program but Heather has 5 weeks left. I’m taking almost the entire month of May off to go back to England and I really want to finish both programs before I leave so I can start something new/different when I return. But I guess we’ll see!


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