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.
- Shift hop side to side
- Double shift hop; add circling arms back
- Basic bounce while rolling shoulders back; changes to large arm circles
- Shift hop to side with single arm circles, alternate sides
- Repeat #4 but repeat circles on one side of body
- Repeat #4
- Repeat #5 on other side of body
- Repeat #1
- Double shift hop
- Basic bounce rolling shoulders forward; changes to large arm circles
- Repeat #4
- Repeat #1
- Bouncing side steps; add large arm circles; arms change to pushing them forward and back
- Alternating hamstring curls, reach arms forward and pull elbows back at sides
- Alternating wide leg knees raises, raise arms overhead and pull arms down when knee raises
- 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)
- Repeat #13-16
- Alternating knee raises, reach arms overhead and pull arms down
- High knee run; changes to doubles
- 3 fast feet + one knee raise hold
- Sprint
- High knee run
- Sprint
- Repeat #22
- V step forward and back
- Butt kick runs leaning torso forward and swinging arms in opposition
- Low jog
- Repeat #25-27
- 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
- Lay on back on rebounder and bicycle legs, head/shoulders remain elevated
- 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
- Repeat #30 but slower, pulsing knee into chest 2x
- Lay on back on rebounder, head/shoulders down, bicycle legs again but the movement is very small
- Repeat #30
- High knee run
- Squats (no jumping)
- Repeat #35
- Alternating forward taps; add power to the taps; changes to tapping foot across body (still with power)
- Step tap side to side
- Repeat #38 but go straight to the power taps
- Repeat #39
- Repeat #39 & 41 several more times
- Step tap side to side with alternating large forward arm circles
- Alternating hamstring curls
- Alternating high knee raises
- Repeat #16
- Repeat #45
- High knee run; changes to jog
- Double knee raise hops
- Repeat #20
- Sprint
- Butt kick runs (Mai-Britt has her forearms resting on her T bar as she does this)
- Sprint
- Shift hop side to side
- Jack the legs; add the arms
- Double jacks
- Jumping jacks
- Repeat #56
- Basic bounce with forearms resting on T bar
- Double hop forward and back
- Hip twist hops
- Repeat #54
- Repeat #52
- Sprint
- Jumping jacks
- Double jacks
- Repeat #59 & 60
- Step tap side to side
- Repeat #44 & 45
- Repeat #16
- Repeat #45
- High knee run; changes to double hop high knees
- Repeat #20
- Repeat #52
- Sprint
- Jumping jacks
- Double jacks
- Repeat #59 & 60
- Scissor run
- Mai-Britt freestyles it here, hopping around with lots of different arm movements
- Sprint
- Freestyle recovery
- Sprint
- Hip shift side to side
- Step forward and back
- Step out wide to narrow
- Repeat #85 & 86
- Repeat #84
- Hip circles
For more info on other (free) Trampit workouts I’ve sampled and reviewed, check out my Streaming page
This one looks like a lot of fun, plus I haven’t done any of her workouts, so I’ve added it to my rebounder to-do list!
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The Trampit workouts are a lot of fun. Before I discovered Naomi Joy’s rebounder workouts, Mai-Britt’s rebounder workouts were my go-tos.
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