SanFran Fitness: 20 mins Your Moves, Part 2. Learn some FUN Choreography whilst Rebounding on your Trampoline

20 Mins Your Moves, Part 2 is another rebounder workout created by SanFran Fitness based on viewer/exerciser feedback. The first one (Part 1) was circuit based. For this one, Clare put together combos that you run through several times. There are no complicated or difficult moves, but the fact this one is more choreographed does make it more mentally challenging. I did have a few missteps with some of the combos but I caught on eventually. I still got a great little cardio workout and burned 200 calories. Plus it was lots of fun! Clare does not use any equipment except the rebounder but Scott is using light hand weights (1kg/2.2 pounds) to increase the intensity. Combine this with Part 1 for a 51 minute cardio workout. But do this one first–Part 1 has a longer stretch at the end so it is better to end with that one. Today is my recovery day so I ended with one of Sara Beth’s relaxing yoga practices.

20 Mins Your Moves, Part 2 is 22:55 minutes; 1:20 minute intro; 2:10 minute warm up and 2:50 stretch. Optional equipment: light hand weights.

  1. Scissor runs
  2. Alternating hamstring curls
  3. One jumping jack + jump forward and back
  4. Repeat 1-3 doing 2 reps of each
  5. Alternating heel digs with jump rope arms
  6. Quarter turn jumps with bow and arrow arms when facing the side
  7. Basic bounce while pushing arms overhead
  8. Repeat #5-7 doing 2 reps of each
  9. Alternating hamstring curls, tap foot behind you with opposite hand
  10. Split jacks (jack legs, one arm raises in front of you while other arm raises to side)
  11. 2 single leg side kicks, repeat on on other leg
  12. Repeat #9-11 doing 2 reps each
  13. Basic bounce while doing one arm “lasso” move overhead, alternate arms
  14. One knee raise + one hamstring curl with other leg (rocking horse)
  15. Repeat #13
  16. Repeat #14 on the other side of body
  17. Jack the legs while doing single arm jumping jack arms, alternate arms
  18. Alternating knee raises while raising arms in front of you when knee raises
  19. Double insole taps, repeat on other leg
  20. Repeat #14-19 doing 2 reps each
  21. Basic bounce; add raising one arm in front of you, alternate arms; changes to large single arm circles, alternate arms; changes to circling both arms at the same time
  22. Basic bounce, swinging arms forward and back; continue but with legs/feet together
  23. Jack the legs while arms swing forward and back
  24. Repeat #4
  25. Repeat #8
  26. Repeat #12
  27. Repeat #20
  28. Repeat #24-27
  29. Basic bounce
  30. Shift hop side to side

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


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