Fat Burning Workout | Low Impact REBOUNDER Cardio| Full Body Strength | Music Driven

Fat Burning Workout | Low Impact Rebunder Cardio | Full Body Strength | Music Driven is a cardio + strength workout from Michelle Briehler. It is not total body strength. Michelle works your biceps, triceps, legs and core and she does it with high reps so I could not lift as heavy as I normally would. My arms were really burning out during the bicep circuit. I love cardio + strength workouts, so I found this one lots of fun. They are even more fun when they are rebounder workouts, so this was a winner! It was intense and it was tough in places. You are on and off the rebounder so you will need shoes for this workout. I needed a longer stretch after this so I added on Naomi Joy‘s 9 minute rebounder stretch.

Fat Burning Workout | Low Impact Rebunder Cardio | Full Body Strength | Music Driven is 48:34 minutes; 3:20 minute warm up and 2:30 minute stretch. Equipment: rebounder and dumbbells. Michelle us using 10-15 pound dumbbells. The weights listed below are what I used.

Squats: (all done on the floor) (20# DBs)

  1. Squats (hold DBs at shoulders)
  2. Split squats (single leg squat, back leg is in kickstand behind you)
  3. Repeat #2 on other leg
  4. Repeat #1 to slow tempo
  5. Alternating curtsy/cross-back lunges
  6. Repeat #1-5 two more times (pace of curtsy lunges picks up)

Cardio: (all done on the rebounder)

  1. Basic bounce swinging arms forward and back
  2. 4 single knee raises w/ cross punch with opposite arm, repeat on other side of body
  3. One knee raise + one front kick (same leg) + 2 side kicks (same leg), repeat combo on other leg
  4. Kick to the front then to the back then to the front (same leg, foot never touches mat during kicks) + 2 jacks, repeat on other leg
  5. Monkeys (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 #4

Biceps: (all done standing on rebounder) (15# DBs)

  1. Bicep curls, raise quick, lower very slowly to count of 7; changes to lowering to count of 3
  2. Continue bicep curls but only raise halfway
  3. Lower into narrow squat and do 3 full bicep curls
  4. Repeat #1-3 two more times
  5. Repeat #3 but do 7 bicep curls

Cardio: (all done on the rebounder)

  1. Basic bounce swinging arms forward and back
  2. Double scissor runs 2x + 2 jumping jacks
  3. 4 high knee runs + 4 basic bounces swing arms forward and back
  4. Rocking horse (raise one knee + hamstring curl with other leg) 4x + 2 front kicks (same leg) + 2 front kicks (other leg), repeat doing rocking horse on other side of body
  5. Repeat #2 & 3 twice
  6. Repeat #4
  7. Repeat #5

Triceps: (all done on rebounder) (10# DBs)

  1. Lay on back on rebounder holding one DB in each hand, arms are extended straight to ceiling, lower DBs to shoulders, then lower DBs to hips (keeping elbows close to sides), return DBs to shoulders then push back to ceiling
  2. Skull crushers
  3. 2 narrow chest press + one rep of #1
  4. Straight arm plank with hands on rebounder mat and feet on floor, lower to elbow plank then back to straight arm plank 2x + 2 push ups (one of the background exercisers is doing standing overhead tricep extensions/French presses)
  5. Push ups (lower to count of 3 and raise to count of 1)
  6. Repeat #2
  7. 2 skull crushers + 2 narrow chest press
  8. Repeat #4 & 5

Cardio: (all done on rebounder)

  1. Basic bounce swinging arms forward and back
  2. 2 hip twists to one side + one knee raise + one hamstring curl into a front kick (other leg), repeat combo on other side of body
  3. 2 side kicks (same leg) (extend arms to sides in a T when kicking) + 2 knee raises (same leg) (bring opposite elbow to knee when it raises), repeat combo on other side of body
  4. Lateral ski hops to single-single-double pattern, alternate raising arms overhead in time with hops
  5. Alternating knee raises, extend arms out to sides in a T and cross arms in front of you when knee raises
  6. Repeat #2-5 three more times
  7. Repeat #4 & 5 two more times
  8. Repeat #1

Lunges: (all done on rebounder) (15# DBs)

  1. Stand on rebounder with legs wide and DBs at shoulders, do slow squats
  2. Same position as #1, step one foot off the rebounder behind you, lower into lunge, then step foot back onto rebounder
  3. Repeat #1
  4. Repeat #1 on same leg, but do one reverse lunge + one single leg squat (non-working leg is lifted so only toe is on rebounder)
  5. Repeat #2 on same leg
  6. Single leg squats (same leg)
  7. Repeat #2 on other leg
  8. Repeat #1
  9. Repeat #4 on other leg
  10. Repeat #7
  11. Repeat #6 on other leg
  12. (set DBs aside) Squat jacks
  13. Changes to 1.5 squat jacks + one tuck jump

Core: (one of the exercisers is doing everything on a mat on the ground, everyone else uses their rebounder)

  1. In forearm plank with arms on rebounder and feet on floor, raise and bend one leg at 90 degrees then rotate it side over other leg (scorpion variation), alternate legs
  2. In straight arm plank, bring knee to same side elbow on outside of body 4x then lower to forearms, raise back to hands then repeat on other leg
  3. In elbow plank, raise one arm and opposite leg, alternate sides
  4. In elbow plank, alternate rotating hips side to side
  5. Repeat #1-4
  6. Lay on back on rebounder, knees bent and feet on floor, hands behind head, do basic crunches
  7. Continue #6 but at a slower pace while also rotating one elbow toward opposite side, alternate sides
  8. Same position as #6 but extend arms straight in front of you, do a full sit up raising arms overhead at top of sit up when sitting upright
  9. Sit on bottom on rebounder, torso is leaned back, knees are bent and feet are raised off floor, twist arms/torso side to side in Russian twiststrength
  10. Hold straight leg boat pose
  11. Repeat #6-8
  12. Repeat #10

Joyful Jump:

  1. Basic bounce swinging arms forward and back
  2. Double scissor runs
  3. Double jacks
  4. Scissor runs, swing arms out to sides in a T then cross them in front of you
  5. Single jumping jacks
  6. 4 single leg front kicks, repeat on other leg
  7. Repeat #1
  8. 4 hip twists to one side, repeat twisting to other side
  9. 4 single leg side kicks with jumping jack arms, repeat on other leg
  10. Repeat #1
  11. 4 hip twists to one side
  12. Repeat #1
  13. Repeat #12 twisting to other side
  14. 4 single leg front kicks + 4 single leg side kicks (same leg), repeat combo on other leg
  15. Repeat #2
  16. Repeat #4
  17. Repeat #3
  18. Repeat #5
  19. Lateral ski hops to single-single-double pattern
  20. Repeat #1
  21. Hip shift hop side to side
  22. 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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