Intermediate Trampoline Cardio Workout | with Abs & Deep Stretch

Intermediate Trampoline Cardio Workout | with Abs & Deep Stretch is a great workout from Michelle Briehler and just what I need this morning. Though the title says it is intermediate level, Michelle even says in the course of the workout that it is more of an advanced/intermediate level workout. It was tough! I didn’t workout the past 2 days due to life circumstances and I really needed this. The workout starts 30 minutes of cardio on the rebounder. She initially says in her intro it will be 22 minutes of cardio but it was actually nearly 30 minutes. There is no dedicated warm up so I suggest using her intro time to bounce on the rebounder and warm yourself up. During the cardio there was one song that was more of a HIIT segment than straight cardio. She didn’t use a timer but the way the reps are set up it functions like intense intervals with a very active recoveries. However, all of the cardio segment was pretty intense. On my Apple watch I grouped with cardio and core work together. So that “workout” segment on my watch was 38 minutes. I burned nearly 400 calories, spent 15 minutes in my peak heart rate zone (zone 5) and another 11 minutes in zone 4. So the cardio portion was intense! Even Michelle was commenting that it was kicking her butt. But after the cardio and the core work you get a long, very relaxing and deep stretch. The things going on in my life right now are causing a lot of stress and grief and, for me at least, working out is one way to not only manage my emotions but to take my mind off of things for at least a short time. This work gave me an hour to center myself and I am grateful for that this morning.

Intermediate Trampoline Cardio Workout | with Abs & Deep Stretch is 65:25 minutes; 1:55 minute intro, no dedicated warm up, 29:30 minute rebounding, 8:30 minute core work and 17:45 minute stretch. The last 6 minutes is Michelle talking/answering questions, so the actual workout time is 59 minutes. If you minus her talking at the beginning, its even less than that (just over 57 minutes). Michelle is using one pound wrist weights during the cardio and core work. She moves those weights to her ankles during the core work and she uses a yoga strap during the stretch. I used one pound ankle weights around my wrists during the cardio and moved them to my ankles for the core work.

Cardio: (one pound weights around wrists)

1. Basic bounce reaching arms forward and pulling them back
2. Scissor runs
3. Repeat #1 & 2
4. Hopping hip twists to one side 3x + jump forward them back + hopping hip twists to other side 3x
5. Hopping hamstring curls, alternate legs, swing arms forward and back at chest level
6. Hopping knee raises, alternate legs, push arms overhead
7. Repeat #3-6
8. Repeat #1
9. Jack legs 2x + one knee raise each leg + jack legs 2x + one front kick each leg
10. Alternating hopping knee raises once each leg + high knee run to count of 3
11. Repeat #9 & 10
12. Double jack the legs
13. One knee raise + one insole tap, then repeat on other leg, when knee raises bring opposite elbow toward knee
14. One knee raise + one insole tap + 3 alternating insole taps, repeat on other side of body
15. Repeat #1
16. Repeat #9 & 10
17. One double jack + one knee raise + one insole tap + 3 alternating insole taps
18. Repeat #17 on other side of body
19. Repeat #16-18
20. Repeat #1
21. Hopping hip twists
22. Repeat #15-18
23. Fast low hops, pushing feet down into rebounder
24. Step one foot off back of rebounder and tap foot to floor while tapping same side hand on rebounder, step foot back onto rebounder and do a front kick with other leg, do 3x then repeat on other leg
25. Repeat #23; add a hip twist
26. Repeat #24
27. Repeat #23
28. Scissor runs
29. Hopping hip twists
30. Repeat #26-29
31. Squat jacks
32. Repeat #23
33. Scissor runs
34. Hopping hip twists
35. Squat jacks
36. Repeat #32-34
37. 65 second rest/recovery
38. 2 side kicks + 2 hopping hip twists to one side, repeat combo on other side
39. 2 rocking horse (raise one knee to front + hamstring curl other leg) + jump forward and back 2x
40. Repeat #38 & 39
41. Hop while lifting/kicking one straight leg behind you on a diagonal and pushing arms overhead 4x, repeat on other leg
42. Repeat #40
43. High knee run, alternate punching arms overhead
44. Repeat #41
45. 4 wide leg hops + 4 alternating heel digs (she calls them ponies because they are angled to the center)
46. Repeat #42 & 43
47. Repeat #41 but only 2 reps each leg; changes to once each leg, alternating
48. Repeat #45
49. Repeat #40
50. High knee run
51. Repeat #41 but one rep each leg, alternating
52. Repeat #45
53. Jumping jacks pushing arms overhead
54. 2 jumping jacks + one front kick each leg, front punch with opposite hand when kicking
55. 2 side knee raises + 2 side kicks (same leg), repeat this combo then repeat the combo on other leg
56. Repeat #1
57. Repeat #40
58. Repeat #43
59. Repeat #51
60. Repeat #45
61. Repeat #54
62. 55 second rest/recovery
63. Repeat #1
64. Repeat #11
65. Repeat #17 & 18
66. Repeat #40
67. Repeat #43
68. Repeat #51
69. Repeat #45
70. Repeat #64-69

1:40 minute rest while Michelle explains what will be done next

Core:

1. Lay on back on rebounder, hold rebounder frame behind head, raise legs to ceiling, do a reverse crunch, lifting hips and pushing feet to ceiling, do 20 reps, for the last rep keep hips lifted isometrically
2. (Michelle places one pound ankle weights on ankles) Get into forearm plank on floor, pull one knee under body to chest, alternate legs, 20 reps
3. Repeat #1 but this time you are wearing ankle weights
4. Repeat #2
5. Repeat #3
6. Repeat #2 for 30 reps then hold elbow plank isometrically

2:45 minute rest while Michele moves her rebounder out of the way, grabs her yoga strap and searches for stretching music.

Stretch:

1. Straddle stretch (wide leg forward fold)
2. With legs still wide, grab one ankle with both hands and bend other knee, keeping leg you are holding straight; repeat on other side
3. Return to straddle stretch, arms are crossed with hands holding opposite elbows, swing arms/torso side to side
4. Kneeling lunge; raise one arm to ceiling (same side arm as back leg); raise knee off mat and place hands on mat beside front foot; raise one arm to ceiling (same side arm as front leg), rotating torso to look up at arm/ceiling
5. Pyramid stretch (forward fold while in split stance)
6. Stand in wide leg split stance, reach both arms overhead holding one wrist with opposite hand and arch spine back (Michelle calls this reverse pyramid or archer/arching stretch)
7. Repeat #1
8. Repeat #4-6 on other side of body
9. Repeat #1
10. Lay on back on mat and hug knees into chest
11. Still on back, do a straight leg hamstring stretch (one leg is extended straight to ceiling and other leg extended straight on mat, wrap yoga strap around sole of foot of extended leg, flex foot and pull leg toward you with strap; flex and point foot); open leg out to side stretching the inner thigh; pass strap to other hand and pull straight leg across body doing a spinal twist
12. Laying on back, pull knee into arm pit and circle ankle
13. Repeat #11 & 12 on other leg
14. Figure 4 stretch
15. Cobra
16. Scorpion stretch, flow side to side
17. Downward facing dog; alternating raising heels
18. Stand holding strap in both hands, raise arms overhead so arms form a Y or V with strap between them then continue bringing arms down behind you to glutes, reverse the motion keeping arms straight and bringing arms down in front of thighs

For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.