Trampoline CARDIO | Waist & Thigh Slimming Ankle Weight Sculpt | Rebounder Workout

Trampoline Cardio | Waist & Thigh Slimming Ankle Weight Sculpt | Rebounder Workout is another tough rebounder workout from Michelle Briehler. This is a cardio + strength circuit workout and the focus is on your lower body. You also get some core work. Michelle says she is giving you some upper body toning work at the end, but I don’t agree. I liked all the of arm movements but it didn’t feel like my arms were getting any real work. I like how this workout is structured. Michelle alternates cardio circuits with strength circuits and you are wearing ankle weights the majority of the workout–including the cardio segments. Ankle weights really increase the intensity of the cardio and give your lower body some additional work. The last two circuits are all cardio and they are done without ankle weights. The ankle weights definitely make everything much more challenging. They were definitely challenging Michelle’s background exercisers. They either could not keep up with her, or they could not do the exercises at the same level as she does them. This workout is filmed live. Thankfully there are no filming glitches like there were in her other live workout that I did recently. Because it was done live, you get some long breaks. Each circuit is set to a song and between each song you get some type of rest/recovery. Some are long and some are short. I still got an excellent workout. If you minus the intro and the 2 minutes of Michelle talking to her live viewers at the end, this workout is only 45 minutes. I burned 350 calories in that time. Not bad for a circuit workout. She gives a short but solid lower body stretch at the end. Because this workout is only 45 minutes I added on Naomi Joy‘s 9 Minute Rebounder Stretch for some deeper lower body stretching.

Trampoline Cardio | Waist & Thigh Slimming Ankle Weight Sculpt | Rebounder Workout is 48:19 minutes; 1:20 minute intro, 3:30 minute warm up and 2:45 minute stretch. Since this was filmed live, the last 2 minutes is Michelle talking to her viewers. Equipment: rebounder and ankle weights. I am not sure of the weight of Michelle’s ankle weights. She said 2 pounds once then 3 pounds another time. I used 2 pound ankle weights. The warm up is a bouncing routine on the rebounder. After the warm up you put on your ankles weights for some barre-style lower body work.

  1. (turn rebounder on its side to be used for balance) Lift one leg out to side then push it behind you with knee bent hydrant style and pulse it up 2x
  2. Swing leg up behind you then in front of you into a knee raise (leg is straight when swing/raising it behind you)
  3. Repeat #1 & 2
  4. Repeat #1-3 on other leg
  5. (place rebounder back on all legs for bouncing, leave ankle weights on) Basic bounce swinging arms forward and back
  6. Alternating knee raises, reaching arms overhead and pulling them down when knee raises
  7. One knee raise + one front kick (same leg), repeat on same leg, the repeat combo 2x on other leg
  8. High knee run
  9. Alternating side kicks, push arms overhead when kicking
  10. 2 hip twists to the side + 2 knee raises to the side (same leg), repeat combo on other side of body
  11. Repeat #6-10 two more times
  12. Get on all 4s on rebounder, extend one leg out to side, leg is straight with toe on ground, lift leg out to side then swing it behind you, swing it back to side and lower it back to start; keep straight leg lifted to side and pulse it upward
  13. Repeat #12 on other leg
  14. (you are standing on rebounder for more cardio) 2 single jacks + one double jack
  15. One front kick each leg + 2 jumping jacks
  16. 8 single knee raise hops, reach arms over one shoulder then chop them down across body to hip when knee raises, repeat on other side of body
  17. 8 rocking horses then repeat on other side of body (one rocking horse=one knee raise + one hamstring curl other leg)
  18. Repeat #16 & 17 except only do 4 reps each side
  19. Repeat #14-17
  20. Water break
  21. Stand beside rebounder with one foot on the floor and one on rebounder, squat and when you stand do a front diagonal kick with the rebounder leg
  22. Same position as #21 but change which leg kicks, squat and when you stand do a front diagonal kick with floor leg
  23. Face the rebounder with one foot on rebounder and one on floor, raise up onto rebounder while doing a knee raise with floor leg, when you place foot back on floor do a heel tap on rebounder with other leg (when raising knee bring opposite elbow to knee); changes to 3 knee pulls
  24. Hip shift hop side to side on rebounder
  25. Repeat #23 on other side of body
  26. Water break
  27. Basic bounce
  28. Bounce with legs/feet together, push hands down then push them overhead
  29. Jumping jacks
  30. Repeat #28 & 29
  31. 3 knee raises + one front kick (all on same leg), repeat on other leg
  32. Double scissor runs
  33. Repeat #27-30
  34. Repeat #27
  35. Sprint
  36. Repeat #31
  37. Repeat #28-30
  38. Water break
  39. Lay on back on rebounder, knees bent and feet on floor, hands behind head, crunch upper body; keep one hand behind head and reach other arm toward legs as you continue crunching
  40. Lay on back, hands holding rebounder frame behind head, raise straight legs to ceiling, scissor straight legs 3x then open them wide in a V
  41. Lay on back, hands holding rebounder frame behind head, push legs overhead while raising hips into a reverse crunch, lower hips while bending knees and pushing one leg out straight in line with hips, alternate legs with a reverse crunch between each side
  42. Repeat #39-41
  43. Lay on back with legs raised and knees bent at 90 degrees, hands behind head, crunch upper body; continue crunching but reach one elbow toward opposite knee, alternate sides
  44. Water break (remove ankle weights)
  45. Basic bounce, reaching arms overhead and pulling them down
  46. Lateral ski hops to single-single-double pattern
  47. Alternating front kicks to single-single-double pattern
  48. One double jack + 2 single jacks
  49. Alternating knee raises to single-single-double pattern
  50. One heel dig each foot + 4 scissor runs
  51. Hopping hip twists
  52. Alternating knee raises
  53. One knee raise + one front kick (same leg), repeat combo on same leg then repeat combo 2x on other leg
  54. High knee run
  55. Alternating side kicks, push arms overhead when kicking
  56. 2 hopping hip twists to one side + 2 knee raises (same leg), repeat combo on other side of the body
  57. 2 single jacks + one double jack
  58. One front kick each leg + 2 jumping jacks
  59. 8 single knee raises; repeat on other leg
  60. Rocking horses then repeat on other side of body (one rocking horse=one knee raise + one hamstring curl other leg)
  61. Basic bounce with legs/feet together, raise arms overhead and pull them down
  62. Jumping jacks
  63. Repeat #61 & 62
  64. 3 knee raises + one front kick (all on same leg), repeat on other leg
  65. Double scissor runs
  66. Sprint
  67. Repeat #46-53
  68. High knee run with direction changes
  69. Repeat #57
  70. Repeat #55-60
  71. Water break
  72. Basic bounce; extend arms out to sides in a T with palms facing floor, do little press downs with palms in time with bounces; continue same movement but rotate hands/arms so palms face ceiling
  73. Continue basic bounce, lower straight arms to sides, with palms facing behind you, press arms back in time with bounce; continue this move but with palms facing forward
  74. Jack the legs, arms cross in front of you when legs are together, pull elbows back when legs are wide, arms are elevated to shoulder level throughout
  75. Continue jacking the legs with lat pull down arms
  76. Continue jacking the legs with large arm circles
  77. Repeat #72 & 73
  78. Jack the legs, with arms raised to shoulder level and held straight, open and close arms, changing palm position (facing up or down) every time arms are open in a T

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

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4 thoughts on “Trampoline CARDIO | Waist & Thigh Slimming Ankle Weight Sculpt | Rebounder Workout

  1. Also … you may have seen a new Q&A posting from Caroline. I definitely recommend it! I knew she was married but 1) she has children (so more than one, her oldest starting “big girl school” this year – not sure what that is) and 2) she is 38!!! She has lots of great tips and suggestions and covers a wide variety of topics. Very inspirational and insightful!

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    1. I’ve already listened to it and linked to it on my Caroline page (https://2lazy4gym.com/caroline-girvan/). I follow her on YouTube, so as soon as it popped up, I tuned in. I agree–it was great! She has a beautiful home, too. She mentions that is married and has children in her other 2 Q&As. I have links to those her page, too, in case you haven’t seen those.

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  2. Good Friday morning!

    Today I did another tough combo workout. I started with a 30 min kickboxing workout by Sydney as a warmup for my main workout which was Fuel Day 23 glute/ham tempo. Holy cow, this was TOUGH! She varies tempo a LOT. There’s one superset in the middle where I think it was 3 solid minutes alternating banded hip thrusts with a heavy weight and holds (30s each for 3 min) and then after a short 30s rest (which you’re spending moving the weight, taking the band off and moving the weight into the next position) you go into the staple which is 30s sumo explosive squats / 30s sumo hold w/ heavy weight / 30s squats. I was whimpering! She jumped the squats, I just went up on my toes to get some calf work but also because I just couldn’t do the jump at that point. She also does a lot of hamstring work at the end which I did using a chair like with hip thrusts so I had better range of motion. (She did hers on the mat.) I think you will love/hate this one as much as I did! 😉

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