SanFran Fitness: 30 Min Rebounding Workout to Focus on Abs & Arms with Weights

30 Min Rebounding Workout to Focus on Abs & Arms with Weights is a rebounder workout from SanFran Fitness that is split evenly between cardio + upper body strength work and core work. There is a lot of repetition in this workout. For the first half you are doing cardio bouncing on the rebounder while also doing arm strengthening movements using light weights. But it is high rep and by the end of the cardio/arm section my shoulders were burning. The second half has no bouncing but works the core on the rebounder, again with high rep exercises. The final exercise is plank based and it works the core and the shoulders. My shoulders definitely felt well worked by the end of this workout.

Cardio/arms structure: Clare pairs exercises together. The first time you do the pair, you do 8 reps of each. Then you repeat the pair 3 more times, each time you repeat the exercises, you add 8 more reps so that by the time you repeat them the 4th time you are doing 32 reps of each exercise. The core section is done similarly. Clare pairs two exercises together and you repeat that pair 4 times total. However, with the core section the reps are different: the first time you do them for 8 reps, the second time for 16 reps, the third time for 8 reps and the fourth time for 16 reps. I was grateful for less reps in the core section because my hip flexors were really burning. I burned 260 calories.

30 Min Rebounding Workout to Focus on Abs & Arms with Weights is 34:42 minutes; one minute intro, 5:15 minute warm up and 2:50 minute stretch. Equipment: rebounder and light dumbbells. Clare is using 1.5kg/3.3 pound dumbbells. I used 3 pound dumbbells. As soon as the warm up is over you pick up your dumbbells. No dumbbells are used for the core section.

Cardio Arms:

  1. Scissor runs w/ alternating hammer curls for 8 reps
  2. Basic bounce, reach arms forward and pull elbows back behind you (arms remain close to sides) for 8 reps
  3. Repeat #1 & 2 three more times, 16 reps the first time, 24 reps the second time and 32 reps the third time
  4. Alternating heel digs with double arm bicep curls for 8 reps
  5. Half jacks (jack the legs, arms raise to shoulder level–bent elbow lateral raises) for 8 reps
  6. Repeat #4 & 5 three more times, 16 reps the first time, 24 reps the second time and 32 reps the third time
  7. Jack the legs w/ straight arm front raises for 8 reps
  8. Basic bounce w/ tricep kickbacks for 8 reps
  9. Repeat #7 & 8 three more times, 16 reps the first time, 24 reps the second time and 32 reps the third time
  10. Jack the legs w/ double arm overhead shoulder presses for 8 reps
  11. Jack the legs w/ upright rows for 8 reps
  12. Repeat # 10 & 11 three more times, 16 reps the first time, 24 reps the second time and 32 reps the third time

Core:

  1. Sit on bottom on rebounder with feet on floor, arms are extended to sides in a T, bounce bottom on rebounder for 8 reps
  2. Still sitting on rebounder w/ feet on floor, lean torso forward and back for 8 reps
  3. Repeat #1 & 2 for 16 reps the first time, 8 reps the second time and 16 reps the third time
  4. Lay on back on rebounder and bicycle the legs for 8 reps
  5. Still laying on back on rebounder, extend straight legs to ceiling, reach arms overhead with palms together, crunch upper body while opening legs wide in a V and chopping hands through open legs for 8 reps
  6. Repeat #4 & 5 for 16 reps the first time, 8 reps the second time and 16 reps the third time
  7. “Peter Pan” legs (lay on back, one one straight leg out to side while bending other knee and bringing toe to inside of other thigh, alternate sides) for 8 reps
  8. Butterfly bridge (still on back, knees bent and open to sides, bottoms of feet pressed together, raise and lower hips) for 8 reps
  9. Repeat #7 & 8 for 16 reps the first time, 8 reps the second time and 16 reps the third time
  10. Plank saw (hands on rebounder and feet on floor, shift body forward and back using toes) for 8 reps
  11. Hip dips (in forearm plank (forearms on rebounder and feet on floor), rotate hips side to side) for 8 reps
  12. Repeat #10 & 11 for 16 reps the first time, 8 reps the second time and 16 reps the third time

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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