30 MIN Trampoline | Rebounder Cardio Workout | At Home | Arm Toning

30 Min Trampoline | Rebounder Cardio Workout | Arm Toning is a fun rebounder workout from Michelle Briehler. This is primarily a cardio workout but the use of light hand weights gives your arms and shoulders some work. There are no complicated exercises, but Michelle still keeps it fun and moving so you are burning lots of calories. I burned 383 calories. It is set up circuit style with 6 circuits (not counting the long warm up). 3 of the circuits use light hand weights to increase intensity and give your arms some work. The non-hand weight circuits are longer than the weighted circuits. Because it is only 38 minutes, I paired it with one of Michelle’s other workouts, her short Advanced Cardio Rebounder Workout. That workout has an even shorter stretch than this one (plus it is a more intense workout), so I started with that workout and finished with this one. Between the 2, I got an hour of cardio rebounding.

30 Min Trampoline | Rebounder Cardio Workout | Arm Toning is 38:07 minutes; 40 second intro, 6 minute warm up and 2:30 minute stretch. Equipment: rebounder and light hand weights. Michelle is using 3 pound hand weights. I also used 3 pound hand weights.

Light Hand Weight Cardio 1:

  1. Alternating heel digs while arms do overhead press
  2. Jack the legs while arms do overhead press
  3. Basic bounce with bicep curls
  4. 4 basic bounces with legs wide + 4 basic bounces with legs together (arms are doing bicep curls)
  5. Single leg knee raises with single arm punch with opposite arm, 4 reps then repeat on other side of body; changes to 2 reps each side of body
  6. 4 single leg side kicks, arms are raised to shoulder level in a T, bend elbows bringing DBs to armpits, repeat on other leg; changes to 2 reps each leg
  7. Repeat #1-5

Cardio 2 (no hand weights):

  1. Single leg insole taps 4x, repeat on other side of body
  2. Double knee raises, alternate sides, raise arms overhead and pull them down to leg when it raises; changes to one knee raise + one front kick (same leg), alternate legs
  3. Jumping jacks
  4. High knee run with arms extended overhead and held there
  5. Cross jacks
  6. Repeat #4
  7. Repeat #1
  8. Repeat second part of #2
  9. Repeat #5
  10. Repeat #4
  11. Repeat #1
  12. Repeat #8
  13. Repeat #5
  14. Repeat #4
  15. Repeat #5
  16. Repeat #4
  17. Repeat #11-16
  18. Repeat #1
  19. Basic bounce reaching arms overhead and pulling them down
  20. Water break
  21. Alternating heel digs while pushing arms overhead 4x
  22. Jumping jacks 4x
  23. Repeat #21 & 22
  24. Repeat #19 w/ directional changes
  25. Single leg knee raises with single arm punch with opposite arm, 4 reps then repeat on other side of body; changes to 2 reps each side of body (punches change to reaches); changes to singles, alternating sides
  26. 4 single leg side kicks, arms are raised to shoulder level in a T, bend elbows bringing hands to shoulders, repeat on other leg
  27. Repeat #21-26
  28. Alternating front kicks, reach arms overhead and pull them down to legs when kicking
  29. Repeat 21 & 22
  30. Repeat #19
  31. Repeat #25 but only the alternating singles with reaches
  32. Repeat #26
  33. Water break
  34. Repeat #19
  35. Lateral ski hops to single-single-double pattern
  36. High knee run
  37. Sprint
  38. Hopping hip twists to one side 4x, repeat to other side
  39. Scissor runs to single-single-double pattern
  40. 2 single jumping jacks + 2 double jacks
  41. Repeat #35-40
  42. Repeat #35 & 36
  43. Repeat #38

Light Hand Weight Cardio 3:

  1. Basic bounce
  2. 4 insole taps same leg, repeat on other leg
  3. Single leg knee raises with single arm punch with opposite arm, 2 reps then repeat on other side of body
  4. One knee raise + one front kick (same leg) (still doing single arm punch with opposite arm), repeat on other side of body
  5. Jack the legs 2x while pushing arms/DBs overhead + 4 high knee runs
  6. Lateral ski hops with tricep kickback arms
  7. Repeat #1 & 2
  8. Repeat #4-6
  9. Repeat #2
  10. Repeat #4 & 5
  11. Jack the legs while pushing arms overhead

Cardio 4: (no hand weights)

  1. Basic bounce reaching arms overhead and pulling them down
  2. Jumping jacks
  3. Double jacks
  4. Scissor runs
  5. Double scissor runs
  6. 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)
  7. Lateral skier hops, alternate pushing arms overhead; changes to double lateral skier hops (same arms)
  8. 4 hopping hip twists to one side, repeat on other side
  9. Repeat #6
  10. Repeat #1
  11. Repeat #3
  12. Double lateral skier hops
  13. Repeat #5 & 6
  14. Repeat #3
  15. Repeat #12
  16. Repeat #5 & 6
  17. Repeat #8
  18. Alternating front kicks, reach arms overhead and pull them down

Light Hand Weight Cardio 5:

  1. Alternating heel digs while arms do overhead press
  2. Jack the legs while pushing arms overhead
  3. Alternating kicks on a diagonal while pushing arms overhead
  4. Repeat #2 & 3 several more times
  5. Basic bounce with bicep curls
  6. 4 single leg side kicks, arms are raised to shoulder level in a T, bend elbows bringing DBs to shoulders, repeat on other leg
  7. Single leg knee raises with single arm punch with opposite arm, 2 reps then repeat on other side of body; changes to singles (one rep, alternate sides)
  8. Repeat #5
  9. Jump forward and back while punching DBs forward and back
  10. Repeat #3
  11. Repeat #2
  12. Repeat #1 & 2
  13. Alternating single knee raise with single arm cross punches with opposite arm
  14. Repeat #6
  15. Bent over rear delt flys (no bouncing)
  16. Repeat #5
  17. Repeat #9

Cardio 6 (cool down): (no hand weights)

  1. Basic bounce
  2. Double jacks
  3. Double scissor runs
  4. Single scissor runs
  5. Jumping jacks
  6. Basic bounce with legs/feet together, push arms overhead
  7. 4 hopping hip twists to one side, repeat on other side
  8. Low jog
  9. Health bounce (bounce but feet do not leave mat)
  10. Stand in center of rebounder and raise one leg to side and hold, balancing on one leg
  11. Hop on one leg (same leg as #10)
  12. Repeat #10 & 11 on other side of body

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

One thought on “30 MIN Trampoline | Rebounder Cardio Workout | At Home | Arm Toning

  1. Wow, I think rebounding with weights is a little ways off for me yet. I have fun rebounding but boy, I have to focus to make sure my form is good …

    Today I did a mishmash of routines from Caroline and Heather. I did Iron Day 8 glutes/hammies to start. Caroline broke out her 30kg dumbbell and black mini band so since she went heavier, I did too. I used 52.5lb which is the heaviest dumbbell I have and my blue Cathe band. I think I could have gone a little heavier (she doesn’t totally burn out your glutes with hip lifts like in her other workouts, hence heavier). I used 30 lb for RDLs but in hindsight I might have gone a tad heavier with 32.5.

    I tacked on a quick no equip 10 min arm workout and 11 min abs from Heather to round out my day.

    Like

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