25 MIN Rebounder Cardio Jump with Ankle Weights | Trampoline Workout | Arm Tone with No Equipment

25 Min Rebounder Cardio Jump with Ankle Weights is an intense rebounder workout from Michelle Briehler. This is actually a (shorter) version of one of Michelle’s other workouts: Trampoline Cardio | Waist & Thigh Slimming Ankle Weight Sculpt, which is a cardio + strength workout. Think of it like a DVD premix–you get all of the cardio circuits and none of the strength circuits. The longer workout alternated cardio circuits with strength circuits. Ankle weights are what added resistance in that workout. This workout is made up of the exact same cardio circuits that are in the longer workout. This workout is pure cardio but you are still wearing ankle weights throughout and that really jacks up the intensity. According to my FitBit I spent 21 of the actual 22 minutes of work in my peak heart rate zone! I burned 285 calories. It is deceptive, too. No difficult or complicated moves so even though it does seem intense, it didn’t seem that intense! This was a very fun and effective cardio workout.

25 Min Rebounder Cardio Jump with Ankle Weights is 27:50 minutes; 35 second intro, 3:30 minute warm up and 2 minute stretch. Equipment: rebounder and ankle weights. Michelle is using 3 pound ankle weights. I used 2 pound ankle weights. When the warm up is over, put on your ankle weights.

  1. Basic bounce swinging arms forward and back
  2. Alternating knee raises, raise arms overhead and pull them down to knees when they raise
  3. One knee raise + one front kick (same leg), repeat on same leg, the repeat combo 2x on other leg
  4. High knee run
  5. Alternating side kicks, push arms overhead when kicking
  6. 2 hip twists to the side + 2 knee raises to the side (same leg), repeat combo on other side of body
  7. Repeat #2-6
  8. Repeat #2-4
  9. 2 single jacks + one double jack
  10. One front kick each leg + 2 jumping jacks
  11. 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
  12. 8 rocking horses then repeat on other side of body (one rocking horse=one knee raise + one hamstring curl other leg)
  13. Repeat #11 & 12 but only do 4 reps of each
  14. Repeat #9-13
  15. Water break
  16. Repeat #1
  17. Bounce with legs/feet together, punch hands down then push them overhead
  18. Jumping jacks
  19. Repeat #17 & 18
  20. 3 knee raises + one front kick (all on same leg), repeat on other leg
  21. Double scissor runs
  22. Repeat #1
  23. High knee run
  24. Sprint
  25. Repeat #17-19
  26. Lateral ski hops to single-single-double pattern
  27. Alternating front kicks to single-single-double pattern
  28. One double jack + 2 single jacks
  29. Alternating knee raises to single-single-double pattern
  30. One heel dig each foot + 4 scissor runs
  31. Hopping hip twists
  32. Alternating knee raises, reach arms overhead and pull them down when leg raises
  33. One knee raise + one front kick (same leg), repeat combo on same leg then repeat combo 2x on other leg
  34. High knee run
  35. Alternating side kicks, push arms overhead when kicking
  36. 2 hopping hip twists to one side + 2 knee raises (same leg), repeat combo on other side of the body
  37. Repeat #9-12
  38. Repeat #17 & 18
  39. Repeat #20 & 21
  40. Sprint
  41. Repeat #21
  42. Sprint
  43. Repeat #26-36
  44. Repeat #9 & 10
  45. Repeat #13
  46. Repeat #38 & 39
  47. Repeat #1
  48. Repeat #26
  49. 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
  50. 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
  51. 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
  52. Scissor run with lat pull down arms
  53. Repeat #49
  54. Repeat #50 with directional changes
  55. Repeat #51 & 52
  56. Repeat #1
  57. Hip shift side to side (cool down move)
  58. Joyful jump (higher bounces)

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 “25 MIN Rebounder Cardio Jump with Ankle Weights | Trampoline Workout | Arm Tone with No Equipment

  1. Happy hump day!

    Tokay I did Fierce Day 2 lower body strength as my main workout. Another stellar workout from Heather! I love it when I can lift heavy but still get in a bit of cardio. ☺️ I had a little extra time so I did a short 10 min UB routine from Caroline to get a little blood flow in that area and a 5 min ab segment from MadFit.

    Like

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