Advanced Trampoline Cardio | Fat Burning Rebounder Workout

Advanced Trampoline Cardio | Fat Burning Rebounder Workout is a fun rebounder workout from Michelle Briehler. It is all cardio except for a short core section near the end. This workout is built in blocks and each block is set to a song. Michelle teaches a routine of 2-4 exercises during each song. She teaches the first block then the second block then she puts blocks 1 and 2 together for another song. Next she teaches block 3 then block 4 then she puts blocks 3 and 4 together for another song. Finally she puts all 4 blocks together. I am not sure exactly what makes this workout advanced. It is a lot of fun but IMHO there are no advanced moves. Maybe it is the memory factor? Having to remember each move? She does cue so it’s really not hard to remember. Personally, I found this to be a more intermediate level workout. There is one more advanced exercise in this workout but that is more due to the choreography of it. It is #33 below. Michelle shows an easier (choreography-wise) version of the move. I found it amusing that all of her background exercisers did the easier version every single time the move is repeated (which is a lot). Michelle was the only one doing the more difficult version of that move. According to my Apple Watch I burned 351 calories and spent a total of 5 minutes in Zone 5 of my heart rate (the highest zone). I found this to be a very enjoyable cardio rebounder workout.

Advanced Trampoline Cardio | Fat Burning Rebounder Workout is 43:04 minutes; 50 second intro, 2:50 minute warm up and 4 minute stretch. There is a bar in the upper right hand corner of the screen counting down the workout time as a percentage.

  1. Basic bounce swinging arms forward and back
  2. Single leg push back 4x (lift and push leg behind you and on an angle) while pushing arms overhead, repeat on other leg
  3. Knee raise hops while rotating leg to side (raise knee and rotate it out to side then raise same knee and rotate it back to start–think crescent knee), arc arm overhead and down in time with knee crescent, alternate legs/arms
  4. Cross jacks, crossing arms in front of you
  5. Single knee raise 4x, punching opposite arm across body when knee raises, repeat on other side of body
  6. Repeat #2 & 3
  7. Repeat #4 for 2 reps + #5 but once each leg
  8. Repeat #6 & 7
  9. Repeat #5 but alternate sides
  10. Repeat #8
  11. Water break
  12. One hopping hip twist to one side + one single leg side kick, repeat combo 4x on same side of body, repeat combo 4x on other side of body
  13. 4 alternating heel digs + 2 double jacks
  14. 8 alternating heel digs done to a faster pace + 2 double jacks
  15. Alternating knee raises, raising arms overhead and pulling them down to knees when they raise
  16. High knee run, alternate pushing arms overhead
  17. Repeat #15 & 16
  18. Repeat #12
  19. Repeat #14-17
  20. Repeat #12 for 2 reps each side
  21. Repeat #15 & 16
  22. Repeat #14
  23. Repeat #20-22
  24. Repeat #2 & 3
  25. Repeat #7
  26. Repeat #12
  27. Repeat #14
  28. Repeat #21
  29. Repeat #24 & 25
  30. Repeat #20
  31. Repeat #27 & 28
  32. Water break
  33. Knee + lift heel other behind you into a knee raise + 2 kicks (other leg), repeat combo on other side of body
  34. One jack + one double jack + lateral ski hop to single-single-double pattern 2x
  35. Repeat #33 & 34 four more times
  36. Basic bounce swinging arms forward and back
  37. Hopping hip twist to one side + one knee raise + 2 single leg side kicks (same leg), repeat combo on other side of body
  38. Scissor runs to single-single-double pattern
  39. Alternating insole taps 8x + monkey 8x (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)
  40. Hopping hip twists with legs/feet close together
  41. Double hip twist hops with legs wider
  42. Repeat #40 eight times + #41 four times
  43. Repeat #36-38
  44. Repeat #37 & 38 two more times
  45. Repeat #39
  46. Repeat #42
  47. Repeat #38 & 39
  48. Water break
  49. Basic bounce swinging arms forward and back
  50. Repeat #33 & 34
  51. Repeat #37-39
  52. Repeat #42
  53. Repeat #50-52
  54. Repeat #2 & 3
  55. Repeat #7
  56. Repeat #12
  57. Repeat #14-17
  58. Repeat #33 & 34
  59. Repeat #37-39
  60. Repeat #42
  61. Repeat #54-58

Core: (4 minutes)

  1. Deadbug (lay on back on rebounder, legs are raised w/ knees bent at 90 degrees and arms are extended straight to ceiling, lower one arm overhead while also extending the opposite leg straight, alternate sides)
  2. Still laying on back with hands behind head, legs are raised w/ knees bent at 90 degrees, upper body crunch 2x then lower bent legs and raise them back to start
  3. Lay on back with knees bent and feet on floor, crunch upper body while raising one leg and reaching arms towards feet, alternate sides
  4. Lay on back, arms holding rebounder frame above head, do reverse crunches, lifting hips and pushing straight legs to ceiling
  5. Repeat #1-3

Cardio:

  1. Single leg push back 4x (lift and push leg behind you and on an angle) while pushing arms overhead, repeat on other leg
  2. 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), arc arm overhead and down in time with knee crescent, alternate legs/arms
  3. 2 cross jacks, crossing arms in front of you + one knee raise each leg, pushing opposite arm across body when knee raises
  4. One hopping hip twist to one side + one single leg side kick, repeat combo then repeat combo 2x on other side of body
  5. 8 alternating heel digs + 2 double jacks
  6. 4 alternating knee raises, raising arms overhead and pulling them down to knees when they raise + 8 high knee runs
  7. Knee raise + lift heel other behind you into a knee raise + 2 kicks (other leg), repeat combo on other side of body
  8. One jack + one double jack + lateral ski hops to single-single-double pattern 2x
  9. Repeat #7 & 8
  10. Hopping hip twist to one side + one knee raise + 2 single leg side kicks (same leg), repeat combo on other side of body
  11. Scissor runs to single-single-double pattern
  12. Alternating insole taps 8x + monkey 8x (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)
  13. 8 hopping hip twists with legs/feet close together
  14. 4 double hip twist hops with legs wider
  15. Repeat #13 & 14
  16. High knee run
  17. Sprint
  18. Repeat #1-6

Joyful Jump: (cool down bounce–exercises are done to a slower beat)

  1. Hopping hip twists side to side
  2. Jumping jacks
  3. Scissor runs
  4. Hop forward and back, pushing arms in front of you when jumping forward; arms change to large circles
  5. Pendulum legs side to side with jumping jacks arms
  6. Double jacks
  7. Jack the legs with large circle arms
  8. Hopping hip twists
  9. Basic bounce with jump rope arms
  10. Basic bounce (no arms)
  11. Stand on rebounder and shake your legs/booty

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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