Trampoline Workout | At Home Low Impact Cardio and More | Rebounder

Trampoline Workout | At Home Low Impact Cardio and More | Rebounder is another tough rebounder workout from Michelle Briehler. This one is cardio + strength, with the strength work focusing on the lower body. But you are working your lower body even during the cardio because you are wearing ankle weights. This workout was tougher than I expected it to be. There are 2 ways you can make this workout easier. First is to use lighter ankle weights or no ankle weights. I used 2 pound ankle weights. The other way is to do the easier versions of some of the cardio exercises. Michelle does not show any modifications for the strength work but for some of the cardio exercises, she gives you easier options. I went with the more advanced options and I was working hard! You also get some core work. Michelle spends a whole song on your calves and mine are still feeling the burn!

Trampoline Workout | At Home Low Impact Cardio and More | Rebounder is 51:34 minutes; 2:15 minute intro, 4:30 minute warm up and 4:15 minute stretch. The workout is actually 49:30 minutes; the last 2 minutes is Michelle talking and showing you her dog. Equipment: rebounder, ankle weights, one medium dumbbell and fitness mat. Michelle is using 3 pound ankle weights and one 10 pound dumbbell. I used 2 pound ankle weights and a 10 pound dumbbell. At the end of the warm up, put on your ankle weights. You wear them the entire workout until the very end (#76 below) when the cool down starts.

  1. Basic bounce swinging arms forward and back
  2. One knee raise + one front kick (same leg), repeat combo on other leg
  3. Hopping hamstring curls to single-single-double pattern; double hamstring curl changes to kick to the front into a hamstring curl into a front kick (foot doesn’t touch the mat)
  4. 2 side kicks (same leg), repeat on other leg (extend arms out into a T when kicking)
  5. One jumping jack + jump forward and back once
  6. One jumping jack + one tuck jump
  7. Repeat #2-6
  8. Rocking horse 4x (raise one knee + hamstring curl with other leg), repeat on other leg
  9. Repeat #2-4
  10. Repeat #8
  11. Repeat #1
  12. Water break
  13. Stand behind rebounder, one foot on rebounder and one on floor, step other foot onto rebounder while doing a front kick with other leg (hitch kick)
  14. Still behind rebounder, one foot on rebounder and the other on the floor, do single knee pulls, reaching arms overhead and pulling them down when knee raises
  15. Repeat #13
  16. Repeat #13-15 on other side of body
  17. Repeat #1
  18. Squat jumps
  19. Repeat #1
  20. Cross jacks
  21. Narrow basic bounce (legs/feet together), raise arms overhead and pull them down
  22. Hopping hip twists w/ arms in genie, arms move in opposition to hips
  23. Repeat #21 & 22
  24. 4 scissor runs + 4 wide leg basic bounces
  25. Alternating wide kicks, reach arms overhead and pull them down when kicking
  26. Repeat #20-25
  27. (place fitness mat on floor beside rebounder) Lay on back on mat, one foot is on rebounder frame and other leg is extended straight to ceiling, raise hips into bridge and pulse them upward
  28. Same position as #27, keep hips raised in bridge isometrically, open and close straight leg to side
  29. Repeat #27
  30. Same position as #27, keep hips raised in bridge and hold isometrically
  31. Repeat #27-30 on other leg
  32. Same position as #27 except both feet are on rebounder frame, raise hips and pulse them upward (knees are pressed together)
  33. Water break
  34. Double jacks
  35. 2 front kicks (same leg), repeat on other leg (push arms in front of you when kicking)
  36. High knee run
  37. Sprint
  38. Repeat #34 & 35
  39. Alternating insole taps
  40. Happy monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bring elbow to thigh when it is raises while other arm pushes overhead)
  41. Repeat #39 & 40
  42. Repeat #34 & 35
  43. Repeat #39 & 40
  44. High knee run
  45. Sprint
  46. Repeat #34 & 35
  47. Repeat #39 & 40
  48. (turn rebounder on its side to use for balance and get your dumbbell) Stand beside rebounder with one hand on rebounder for balance, DB is in other hand and held at shoulder, reverse lunge, stepping back with same leg that is holding DB and reach DB toward floor, raise back up doing a bicep curl to bring DB back to shoulder while also kicking leg forward
  49. Stand beside rebounder, holding rebounder for balance, other hand is still holding DB at shoulder, outside knee is bent at 90 degrees, raise and lower bent leg in hydrant; add a single arm overhead press each time you lift the leg into hydrant
  50. Stand beside rebounder, holding rebounder for balance, other hand is still holding DB reaching it toward floor, hinge torso forward while lifting one leg behind you (single leg deadlift-style) and pulse leg up 3x then return to upright, tapping foot on floor; remain hinged forward, raise and lower straight leg behind you
  51. Repeat #48-50 on other side of body
  52. (set DB aside and set rebounder back on all 4 legs) Basic bounce, swinging arms forward and backward
  53. Scissor runs to single-single-double pattern
  54. 4 single knee raises while punching opposite arm across body, repeat on other side of body
  55. 4 single leg lifts to back corner while lifting opposite arm overhead on a diagonal, repeat on other side of body
  56. 2 hopping hip twists to one side + 2 single leg knee raises to the side, repeat on other side of body
  57. Knee raise hops while rotating leg to side (raise knee and rotate it out to side then raise knee and rotate it back to start–think crescent knee) + 2 cross jacks, repeat on other side of body
  58. 3 alternating wide leg kicks + one hop
  59. Repeat #52-54
  60. Alternating knee raises, punching opposite arm across body when knee raises
  61. Repeat #55-58
  62. Repeat 52-58
  63. Repeat #52
  64. (turn rebounder on its side to use for balance) Face the rebounder holding onto the legs for balance, raise and lower heels; raise one leg off floor and do single leg heel raises
  65. Stand with legs wide and toes turned out, lower into plie squat and raise and lower heels; changes to just raising and lowering one heel (other foot is flat on floor); raise both heels and keep them raised isometrically while pulsing knees back
  66. Same position as #65 but keep feet flat on floor, lower into wide leg plie squat and pulse down lower
  67. Repeat #65 (everything except the single heel raises)
  68. (set rebounder back on all 4 legs) Lay on back on rebounder, hold rebounder frame behind head, legs are raised with knees bent at 90 degrees, lower one leg and tap toe to floor, alternate legs
  69. Bicycle crunch
  70. Lay on back on rebounder with hands behind head, legs raised and knees bent at 90 degrees, pulse crunch upper body 2x then crunch up higher, reach arms alongside legs
  71. Lay on back on rebounder, hold rebounder frame behind head, scissor straight legs
  72. Repeat #68 & 69
  73. Repeat #70 but with knees bent and feet on floor
  74. Lay on back on rebounder, hold rebounder frame beside you, raise straight legs to ceiling and criss-cross legs
  75. Lay on back on rebounder with hands behind head, knees bent and feet on floor, crunch upper body
  76. (remove ankle weights) Basic bounce
  77. Scissor runs
  78. Jack the legs while doing arm circles
  79. Hip shift hop side to side
  80. Pendulum legs (alternating low side kicks); add alternating arm lifts overhead
  81. Basic bounce lifting arms overhead and pulling them down
  82. Jumping jacks
  83. Health bounce (basic bounce keeping heels on mat); take deep breaths, reaching arms out to sides and overhead

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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