TRAMPIT© 17 – Best Beginners Level Rebound Class

Trampit 17 is another fun rebounder workout from Mai-Britt. This is primarily a cardio workout though you do get some core work in the middle. It is titled a beginner class and it is easier than some of her other cardio rebounder workouts. I still burned 307 calories. There are no complicated moves. Mai-Britt does everything to the tempo of the music. Even if you are doing the same move, it’s level and intensity will change with the beat of the music. Her workouts are a lot of fun and she always has so much enthusiasm. Though some of the moves have specific arm movements, for most of the moves Mai-Britt does her own arm thing that constantly changes so you cannot always follow her. You can always follow the lower body/bounce moves so don’t worry about that. Since the stretch at the end is so short and today is my recovery day, I finished this off with one of Naomi Joy’s long stretch sessions.

Trampit 17 is 37:19 minutes; no designated warm up but the beginning of the workout is lower intensity and works to warm you up. The end of the workout before the stretch also serves as a cool down. The stretch is only one minute. One move during the core work requires you to jump on the floor. If you rebound barefoot or in yoga socks like I do, make sure you have mat on the floor next to your rebounder to protect your feet.

1. Shift hop side to side
2. Double shift hop; add circling arms back
3. Basic bounce while rolling shoulders back; changes to large arm circles
4. Shift hop to side with single arm circles, alternate sides
5. Repeat #4 but repeat circles on one side of body
6. Repeat #4
7. Repeat #5 on other side of body
8. Repeat #1
9. Double shift hop
10. Basic bounce rolling shoulders forward; changes to large arm circles
11. Repeat #4
12. Repeat #1
13. Bouncing side steps; add large arm circles; arms change to pushing them forward and back
14. Alternating hamstring curls, reach arms forward and pull elbows back at sides
15. Alternating wide leg knees raises, raise arms overhead and pull arms down when knee raises
16. 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 thigh when it is raises while other arm pushes overhead)
17. Repeat #13-16
18. Alternating knee raises, reach arms overhead and pull arms down
19. High knee run; changes to doubles
20. 3 fast feet + one knee raise hold
21. Sprint
22. High knee run
23. Sprint
24. Repeat #22
25. V step forward and back
26. Butt kick runs leaning torso forward and swinging arms in opposition
27. Low jog
28. Repeat #25-27
29. Lay on back on rebounder, hands holding frame over head, do reverse crunches, bringing knees into chest then extending legs up to ceiling, bring legs down, feet to floor, stand up and jump
30. Lay on back on rebounder and bicycle legs, head/shoulders remain elevated
31. Lay on back on rebounder, hands holding frame over head, do reverse crunches, bringing knees into chest then extending legs up to ceiling and when you lower them, bring knees into chest then extend legs straight in line with the body
32. Repeat #30 but slower, pulsing knee into chest 2x
33. Lay on back on rebounder, head/shoulders down, bicycle legs again but the movement is very small
34. Repeat #30
35. High knee run
36. Squats (no jumping)
37. Repeat #35
38. Alternating forward taps; add power to the taps; changes to tapping foot across body (still with power)
39. Step tap side to side
40. Repeat #38 but go straight to the power taps
41. Repeat #39
42. Repeat #39 & 41 several more times
43. Step tap side to side with alternating large forward arm circles
44. Alternating hamstring curls
45. Alternating high knee raises
46. Repeat #16
47. Repeat #45
48. High knee run; changes to jog
49. Double knee raise hops
50. Repeat #20
51. Sprint
52. Butt kick runs (Mai-Britt has her forearms resting on her T bar as she does this)
53. Sprint
54. Shift hop side to side
55. Jack the legs; add the arms
56. Double jacks
57. Jumping jacks
58. Repeat #56
59. Basic bounce with forearms resting on T bar
60. Double hop forward and back
61. Hip twist hops
62. Repeat #54
63. Repeat #52
64. Sprint
65. Jumping jacks
66. Double jacks
67. Repeat #59 & 60
68. Step tap side to side
69. Repeat #44 & 45
70. Repeat #16
71. Repeat #45
72. High knee run; changes to double hop high knees
73. Repeat #20
74. Repeat #52
75. Sprint
76. Jumping jacks
77. Double jacks
78. Repeat #59 & 60
79. Scissor run
80. Mai-Britt freestyles it here, hopping around with lots of different arm movements
81. Sprint
82. Freestyle recovery
83. Sprint
84. Hip shift side to side
85. Step forward and back
86. Step out wide to narrow
87. Repeat #85 & 86
88. Repeat #84
89. Hip circles

For more info on other (free) Trampit workouts I’ve sampled and reviewed, check out my Streaming page