25 MIN Trampoline Beginner Cardio Workout | Low Impact Rebounding

25 Min Trampoline Beginner Cardio Workout | Low Impact Rebounding is probably Michelle Briehler‘s easiest rebounder workout. Her rebounder workouts are generally advanced and the few that she has tacked “beginner” onto the title were not really beginner level workouts. This one, however, is appropriate for beginners. But it’s also a fun cardio workout for any level of exercisere who wants an easier day. I would normally use a workout like this on my recovery day and follow it up with an extended stretch or some yoga. And that is one way I will use it in the future. But today I decided to just take it easy and do some feel good cardio at the end of my work day. There are no difficult exercises but Michelle does throw in some cross jacks which might not be appropriate for beginners; she does suggest an easier move if you are not ready for that. Overall, this was fun and low key. I did actually work up a sweat but I never needed to wipe it away. Michelle slips in some core work, too. Just 3:30 minutes and it, too, was easier than the advanced core work she usually includes in her works but I still felt it!

25 Min Trampoline Beginner Cardio Workout | Low Impact Rebounding is 24:53 minutes; 40 minute intro, 3:15 minute warm up, 3:30 minutes of core and 1:45 minute stretch. Michelle’s rebounder has a stability bar but she doesn’t really use it.

  1. Step tap side to side, arms are raised to shoulder level, cross them in front of you then open them into a T
  2. 4 basic bounces with legs wide + 4 alternating heel digs
  3. 2 hip twists to one side + double hop forward + double hop backward + 2 hip twists to other side
  4. Lateral ski hops to single, single double pattern, alternate reaching arms overhead in time with hops
  5. Repeat #1; change arm movement to jumping jack arms
  6. Repeat #2-4
  7. Repeat 5 & 6
  8. Double jack the legs
  9. Alternating heel digs to side, circle arms overhead and down to hip in time with heel digs; changes to double heel digs
  10. Repeat #8
  11. Repeat #9 but do it to a pattern: single, single, double
  12. 3 hopping hip twists + 3 alternating scissor runs
  13. Repeat #10-12
  14. Alternate stomping foot to front
  15. Basic bounce
  16. Repeat #13 & 14
  17. Water break
  18. Cross jacks also crossing arms in front of you in time with legs
  19. Turn body to side and jack legs while doing bow and arrow arms
  20. Double bounce legs wide + double bounce legs together + jump forward and back 4x while punching arms overhead and down at sides
  21. Repeat #18-20 several more times
  22. Repeat #1
  23. Repeat #4
  24. Jumping jacks
  25. Repeat #5
  26. Double heel digs w/ jumping jack arms
  27. Double lateral skiers, once each side + 4 single lateral skiers (alternate arms reaching overhead in time with hops)
  28. Repeat #24; continue jumping jacks but turn in a circle
  29. Repeat #5
  30. Repeat #26 & 27
  31. Repeat #24
  32. 3 jumping jacks + one jump

Core: (3:30 minutes)

  1. Lay on back on rebounder, feet on floor and hands behind head, crunch pulse upper body 3x then release; change: on 3rd pulse crunch higher, reaching hands between legs
  2. Still laying on back with feet on floor and hands behind head, raise one knee while crunching upper body and bringing opposite elbow to knee then raise straight leg (same leg) while crunching upper body and reaching opposite hand to toe
  3. Still laying on back on rebounder, hands holding rebounder frame behind head, scissor straight legs 2 times then hold for one count on 3rd scissor
  4. Repeat #1-3
  5. Still on back on rebounder, hands still holding rebounder frame behind head, do a reverse crunch, lifting hips then extend legs out straight in line with hips
  6. Pilates 100
  7. Bicycle maneuver
  8. Repeat #1

Joyful Jump (cardio):

  1. Basic bounce
  2. Step tap side to side, arms are raised to shoulder level, cross them in front of you then open them into a T 4x then do jumping jack arms 4x
  3. Alternate stomping foot to front
  4. Alternating heel digs with jump rope arms
  5. Hopping hip twists
  6. Repeat #2-5
  7. Repeat #1
  8. Health bounce (heels do not leave mat)
  9. Stand on rebounder and vibrate/shake lower body (twerk?)

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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