Rebounding Cardio Workout #1 (23 MIN) Bounce to the Beat! Fun trampoline workout

Rebounding Cardio Workout #1 is a rebounder workout by a new-to-me trainer, Kat Gates-Buettner. Her rebounder workouts have been in my To Do List for a while but I have avoided doing them. I don’t really know why! I think its because she bounces on a spring bound rebounder. Also because in this workout, a wall cuts the screen in half. She has 5 rebounder workouts and this is the only one with the wall issue. It doesn’t obscure following her at all. I plan to do all of 5 of her rebounder workouts this week as my doubles workouts.

I am so glad I finally tried her out! This workout was a lot of fun! There is no complex choreography but she does put together a fun routine that you repeat and build on. She has a few short intensity blasts at the end, but nothing crazy. I was actually surprised to see I burned 250 calories in under 24 minutes! This is not an advanced rebounder workout but it is apparently intense. I got a great and fun cardio workout. The workout starts with a dance song from the 90s that I haven’t heard in forever–but I remember loving it back in the day. All of the music in this workout was good but that song (Just Another Night by The Real McCoy) was a great way to suck me in and get me motivated immediately. The warm up is just basic bouncing. This workout is set to motivating music and cued voice over. There is no stretch at the end but Kat takes the time to cool you down and I stretched myself out afterward.

Rebounding Cardio Workout #1 is 23:35 minutes; 2:30 minute warm up and 2:15 minute cool down. #25-28 are part of the cool down but the last minute of the cool down contains no jumping.

  1. Wide leg basic bounce pulling arms back with quarter turn directional changes (8 bounces in each direction)
  2. Basic bounce with legs close together, reach arms overhead and pull them down
  3. Turn to the side and do lateral hops while doing a single arm punch to the side
  4. Repeat #2 while turning to face the opposite direction
  5. Repeat #3 punching with other arm
  6. Continue repeating #2-5 several more times
  7. Basic bounce
  8. Repeat #1-6
  9. Hop forward and back while swinging arms forward and back
  10. Power dig (push down harder into the rebounder with feet, raising knees but not jumping higher), push arms down in time with feet
  11. Repeat #9 & 10 several more times
  12. Repeat #1-5 two times
  13. Repeat #9-11
  14. Repeat #12 & 13
  15. Hip shift hops side to side; changes to doubles (2 each side)
  16. Repeat #14 & 15
  17. High knee jog
  18. Sprint; open legs wider for football run (fast feet)
  19. Squat (no jumping)
  20. Basic bounce
  21. Repeat #16-19
  22. Lower into a squat and pulse down 3x then jump (repeat 8x)
  23. Basic bounce
  24. Repeat #16
  25. Basic bounce
  26. Higher feel good bounces
  27. Hip shift hop side to side
  28. Repeat #26 & 27 several more times

For more info on other (free) Kat Gates-Buettner workouts I’ve sampled and reviewed, check out my Streaming page

2 thoughts on “Rebounding Cardio Workout #1 (23 MIN) Bounce to the Beat! Fun trampoline workout

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