35 Min Wellness Rebounding/Bounce & Stretch on a Mini Trampoline

35 Min Wellness Rebounding/Bounce & Stretch is a rebounder workout that Clare of San Fran Fitness created to help raise money to help stop a festival in China where dogs and cats are slaughtered for their meat. Here is the website for the rescuers that this fundraiser directly supports. It’s very disturbing but I cannot help but point out–all of the meat we eat had a face, a personality and could feel love. Our “livestock” is just as intelligent as cats and dogs. To the people in China, cats and dogs are no different than cows, pigs and chickens to Americans and people in many other countries. Something to think about.

But that’s not what this post or this blog is about. It is about the workout–which is excellent! It starts with a nice warm up then you go into 20 minutes of cardio rebounding. It is not advanced or super intense rebounding but it will get your heart rate elevated. I can no longer give FitBit stats because mine broke and I decided that after 10 years of tracking everything on my FitBit, I’m done. No more tracking. Though there are no complex moves, there are some combos that will make your brain work a little. One the cardio is over, Clare takes you into a some yoga inspired dynamic stretching and it ends with static stretching. This was a fabulous workout and I loved it.

35 Min Wellness Rebounding/Bounce & Stretch is 38:06 minutes (the last minute is Clare talking); 2 minute intro, 5:30 minute warm up, 20 minutes cardio rebounding and 9:30 minute yoga stretch. Equipment: rebounder and a fitness mat.

Cardio Rebounding:

  1. Basic bounce, reach arms forward and pull them back
  2. Basic bounce with arm circles
  3. Repeat #1
  4. Jack the legs while scissor-crossing arms in front of you
  5. Jumping jacks
  6. Repeat #4 & 5
  7. Alternating heel digs, pushing arms overhead
  8. Hopping hip twists with legs close together, arms are raised to shoulder level with hands clasped in front of chest, twist arms in opposition to hips
  9. Repeat #7 & 8
  10. Diagonal kick across body 4x (same leg) while chopping arms down from overhead to opposite hip, repeat on other side of body
  11. Step feet out wide then back together then jack legs twice, arms are raised to shoulder level w/ hands stacked in front of chest, keeping elbows raised to shoulder level, lift each arm when stepping out and return them to stacked position when stepping them back in, push clasped hands overhead when jacking legs
  12. Repeat #10 & 11
  13. Jack the legs while doing single arm breath stroke, alternate arms
  14. Basic bounce with 2 single arm punches (same arm) + 4 hopping hip twists with legs together, repeat this combo but do single arm punches with other arm
  15. Repeat #13 & 14
  16.  Alternating front kicks, one each leg + 2 jumping jacks
  17. High knee run to single-single-double pattern, swing arms side to side in time with legs
  18. Repeat #16 & 17
  19. 2 jumping jacks + 2 single knee raises (same leg) raising straight arms in front of you to shoulder level when knee raises, repeat combo doing knee raises on other leg
  20. 2 alternating lunge jumps + 2 jumping jacks
  21. Repeat #19 & 20
  22. Hopping insole tap with one foot to the front + hopping hamstring curl with a heel tap behind you (opposite leg leg)
  23. Narrow bounces punching arms in front of you
  24. Repeat #22 & 23
  25. Quarter turn hop (2 hops), quarter turn hop back to front (2 hops) + hop forward and back 4x; repeat combo but quarter turn hop in other direction
  26. 3 alternating front kicks + 2 star jacks (jacks the legs and push arms overhead in a V)
  27. Repeat #25 & 26
  28. 3 basic bounces with legs wide and arms extended to sides in a T + one hamstring curl with jumping jack arms, alternate legs each time you repeat combo
  29. Alternating hopping knee raises with jumping jack arms
  30. Repeat #28 & 29
  31. Alternating wide leg knee raises with goal post chest fly arms
  32. Scissor runs, palms and forearms are pressed together, push arms upward in time with legs
  33. Repeat #31 & 32
  34. Lateral jumps
  35. Basic bounce swinging arms forward and back
  36. Repeat #34 & 35
  37. Repeat #2
  38. Repeat #1
  39. Repeat #6
  40. Repeat #9
  41. Repeat #12
  42. Repeat #15
  43. Repeat #18
  44. Repeat #21
  45. Repeat #24
  46. Repeat #27
  47. Repeat #30
  48. Repeat #33
  49. Repeat #36
  50. Shift hop side to side

Yoga: (done on the mat on the floor)

  1. Straight arm plank hold
  2. Downward facing dog
  3. Cobra
  4. Child’s pose
  5. Repeat #2-4
  6. Repeat #1
  7. Deep runners lunge; rotate torso toward front leg while reaching hand to ceiling
  8. Kneeling lunge, reaching both arms overhead to ceiling
  9. Repeat #1
  10. Repeat #3 & 4
  11. Repeat #1
  12. Repeat #7 & 8 on other side of body
  13. Downward facing dog with legs wider
  14. Repeat #1
  15. Repeat #3 & 4
  16. Repeat #1
  17. Pigeon pose
  18. Sit on bottom with one leg extended straight, other leg is crossed, ankle over thigh just above knee, press knee of crossed leg toward floor; reach arms overhead and hinge torso forward over bent leg, reaching arms in front of you
  19. Sit on bottom with legs extended straight in front of you, reach arms overhead, hinge forward and touch hands to toes, straighten torso and reach arms back overhead, flow in and out of seated forward fold
  20. Happy baby pose; continuing to hold feet, straighten legs to ceiling; bring legs straight together (still holding toes); reverse it, opening legs wide again then bending knees back into happy baby
  21. Lying spinal twist
  22. Still lying on back, hug knees into chest

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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