SanFran Fitness: 25 Mins Intermediate Rebounding Tabata With Booty Band

25 Min Intermediate Rebounding Tabata with Booty Band is an intense rebounder workout by Claire of San Fran Fitness. She combines cardio with lower body strength work using the booty band. Yesterday I did a very tough lower body workout and this morning my glutes are mildly sore. I came to this workout wearing my medium booty band. It was immediately too much. I had to pause the workout and swap it out with my light band. I would probably have needed my light band even if my glutes weren’t sore due to some of the moves (bouncing knee raises). This was a great cardio-strength workout. Claire burns out your lower body and gives you some cardio for about 25 minutes then gives you a lovely stretch at the end. You will do all of the moves on one side of the body then repeat the entire circuit on the other side of the body–so it does start to burn! Her dogs joined her for this workout. An adorable white dog named Dexter was there for the entire workout, eventually climbing on top of the rebounder at the end to be close to his mama. He was clearly wanting some love. At the end a bigger tan dog named Foxy joined them (another cutie!). It was funny at the end. Claire apologized for sweating so much! No apology needed! That’s what we here for–to sweat along side of you! Of course, she is in Mexico where it is hot and humid, so she was sweating for multiple reasons. The TV I use in my workout room has a 55 inch screen and I could not tell she was sweating, so it wasn’t as obvious as she thought!

As the title indicates, this workout is done tabata style. A tabata is a type of HIIT (high intensity interval training): 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. This workout is not done circuit style, you are just doing 20/10 intervals. There is a timer in the upper right hand corner of the screen counting down your intervals. During the recovery Clare previews the next exercise.

25 Min Intermediate Rebounding Tabata with Booty Band is 31:43; one minute intro, one minute warm up and 5:15 minute stretch. Equipment: rebounder and booty band/resistance loop. Clare is using a light cloth elastic booty band. The workout starts with band around thighs just above knees.

  1. Tap one leg in and out
  2. Repeat #1
  3. Single knee raise, raise arms overhead and pull them down to knee
  4. Repeat #3
  5. Quarter turn hops (legs hop side, front, other side, legs are open so there is tension on the band, keep torso forward)
  6. Repeat #5
  7. Single leg front kicks
  8. Repeat #7
  9. Single leg cross knee pulls (reach arms over opposite shoulder and pull them down to knee when it raises)
  10. Repeat #9
  11. Single leg hamstring curls
  12. Repeat #11
  13. Single leg side knee raises (knee raises to the side, raise same side arm overhead and pull elbow down to thigh when knee raises)
  14. Repeat #13
  15. Squat jacks (remain in squat entire time while legs jack open and closed)
  16. Repeat #15
  17. Lay on side on rebounder with knees bent, keeping insoles of feet together, open and close knees (clamshell)
  18. Repeat #17
  19. Same position as #17, extend top leg straight, raises and lower straight leg
  20. Repeat #19
  21. Lower onto elbows and one knee, raise other bent leg, pushing sole of foot to ceiling
  22. Repeat #21
  23. On hands and toes, with knees elevated off the mat so they are hovering, open and close knees
  24. Repeat #23
  25. Repeat #1-24 on other side of body

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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