25 Min Cardio Jump

This was much more intense than I expected for such a short workout. 25 Min Cardio Jump is a cardio and core workout from Michelle Briehler. After the warm up, it starts with a cardio routine that builds. You get about 14 minutes of cardio to start with (including the warm up). Each routine is set to a song and each song gets increasingly more intense until the 4th song. I was working hard for that last cardio routine! Then you do 5 minutes of core work. The first half is plank based and the second half is on your back on the rebounder. The core work isn’t easy either! One of the background exercisers does all of the core exercises on a mat on the ground, so that is an option if you don’t like doing things (other than jumping) on your rebounder. Then you do one song of “joyful jumping,” which is easier, lower key cardio rebounding. The workout ends with a nice stretch. A surprisingly intense little rebounder workout. According to my FitBit I burned 225 calories. I cannot help but notice when doing Michelle’s workouts, how much energy she puts into her routines. Her background exercises do not and one of them is often doing her own thing through most of the workout. So if Michelle’s version of things is too advanced or intense for you, then follow one of the background exercisers.

25 Min Cardio Jump is 26:34 minutes; 3:20 minute warm up and 2:30 minute stretch.

  1. Basic bounce, reaching arms overhead and pulling them down
  2. 4 single knee raises, cross punch with opposite arm, repeat on other side of body
  3. One knee raise + one front kick + 2 side kicks (all on same leg), repeat combo on other leg
  4. While hopping on one leg do a front kick, push the leg behind you hamstring curl style then do a front kick again (kicking leg doesn’t touch the rebounder) + 2 jacks, repeat combo on other side of body
  5. Monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bringing elbow to thigh when it is raises while other arm pushes overhead)
  6. Repeat #2-5 three more times
  7. Repeat #1
  8. Repeat #4
  9. Repeat #1
  10. 2 double scissor runs + 2 jacks
  11. 4 high knee runs + 4 basic bounces
  12. Rocking horse (raise one knee + hamstring curl with other leg) 4x + 2 kicks same leg + 2 kicks with other leg; repeat combo on other side of body
  13. Repeat #10  & 11 twice
  14. Repeat #12
  15. Repeat #13
  16. Repeat #1
  17. 2 hip twist hops to one side + one knee raise + one hamstring curl into a front kick with other leg, repeat combo on other side of body
  18. 2 side kicks (same leg) + 2 side knee raises (same leg) (bring opposite elbow to knee), repeat combo on other leg
  19. Lateral ski hops to single-single-double pattern
  20. Alternating hopping knee raises
  21. Repeat #17-20 several more times
  22. Repeat #1

Core: (5 minutes) (one of the exercisers does all of the exercises on the floor)

  1. In elbow plank with elbows/forearms on rebounder and feet on ground, raise one leg with knee bent at 90 degrees and twist leg &.hip to side across other leg, alternate sides
  2. In straight arm plank with hands on rebounder mat and feet on ground, bring one knee to same side elbow then push foot out behind you 4x, lower to forearms, raise back to hands then repeat knee to elbow on other leg
  3. In forearm plank, extend one arm in front of you while lifting opposite leg, alternate sides
  4. In forearm plank, alternate rotating hips side to side
  5. Repeat #1-4
  6. Lay on back on rebounder with knees bent and feet on floor, hands behind head, do fast basic crunches
  7. Same position as #6, do slower crunches angling one elbow toward opposite leg, alternate sides
  8. Same position as #6 but with arms extended straight in front of you, do a full sit up reaching arms overhead at top of sit up
  9. Balance on bottom of rebounder, torso is leaned back, legs are raised with knees bent, twist torso/arms side to side, bringing hands hip to hip; changes to doing 4 to one side then repeat on other side
  10. Same position as #9 but extend legs straight and reach arms toward legs in straight leg boat pose and hold
  11. Repeat #6-8
  12. Repeat #10

Joyful Jump:

  1. Basic bounce, reaching arms overhead and pulling them down
  2. Double scissor runs
  3. Double jacks
  4. Single scissor runs
  5. Jumping jacks
  6. 4 single leg kicks, repeat on other leg
  7. Repeat #1
  8. 4 hopping hip twists to one side, repeat on other side
  9. 4 single leg side kicks, repeat on other leg
  10. Repeat #1
  11. 4 hopping hip twists to one side + 4 basic bounces + 4 hopping hip twists to other side
  12. 4 single kicks to the front + 4 single leg kicks to the side (same leg), repeat combo on other leg
  13. Repeat #2
  14. Repeat #4
  15. Repeat #3
  16. Repeat #5
  17. Lateral ski hops to single-single-double pattern
  18. Repeat #1
  19. Hip shift hop side to side
  20. Squats (no jumping)

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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