30 MIN 4,000 Steps Rebounder Workout

30 Min 4,000 Steps Rebounder Workout is a very enjoyable steady state cardio workout from Michelle Briehler. The idea is to get in some more steps but to do it in a super fun way–on the rebounder! I have no idea if it registered 4000 steps for me because my Apple Watch doesn’t count steps for a workout unless I tell it I am walking and for rebounding I usually use “mixed cardio”. This is not a super intense workout but it did get my heart rate elevated. I burned 281 calories. This workout is made up of a circuit of 10 different exercises. You repeat the circuit 3 times. Each time you repeat the circuit Michelle changes the exercises slightly. Still the same exercise but she will change the rep pattern. Each exercise is done for 60 seconds with no rest/recoveries though you do get a water break 2/3 of the way through. There is a timer in the upper right hand corner of the screen counting down the intervals. There is also a progress bar above the timer counting down the workout time as a percentage.

In order for YouTube trainers to continue providing us with their wonderful workouts, sometimes they take on sponsors. Michelle did a commercial at the beginning of this workout. During the intro she is promoting beet gummies as a way to keep you hydrated during your workouts so you don’t have to keep “running to the bathroom.” Huh? I have always worked out at least an hour every morning, sometimes longer, and I always hydrate during my workout with water and I never have to run to the bathroom. Never. I cannot remember ever having to run to the bathroom to pee in the middle of workout in the 20+ years I have been working out every morning. Even if the gummies are a valid way to hydrate, is that the sole reason people drink during workouts? I drink water because my mouth gets dry in the course of a workout. I drink a minimum of 16 ounces of water in the course of a workout, usually more. And not because I am even thinking of hydrating. I am drinking the water because I feel thirsty! What is ironic about all of this is that this workout has a water break! Anyway! I am not criticizing Michelle for promoting a sponsor. She’s an awesome trainer and I love her workouts. I’m just questioning the necessity of such a product. Just drink water, you don’t need a supplement to hydrate.

30 Min 4,000 Steps Rebounder Workout is 36:57 minutes; 1:40 minute intro, no warm up and 3:30 minute cool down and stretch.

1. Stomping marches; the last 20 seconds it changes to stepping out wide the back in narrow
2. Step touch side to side
3. Wide leg basic bounce
4. Alternating heel digs to the side with bow and arrow arms
5. 2 hip twists to one side + 2 basic bounces + 2 hip twists to other side; halfway through it changes to 2 hip twists to one side + 2 hip twists to other side (no basic bounces between sides)
6. 2 hops forward + 2 hops backward
7. Alternating hamstring curls
8. Jack variation: jack legs wide while opening arms to a T, bring feet together while bringing arms overhead, jack feet wide again while lowering arms back to a T, bring feet together while bringing arms down to sides
9. Alternating knee raises, tapping hands together under thighs while leg raises
10. Scissor runs with directional changes
11. Double stomping marches (2 stomps each foot); when there is 20 seconds left it changes to 8 single stomps alternated with 4 double stomps
12. Step touch + one tap out, alternate sides
13. Repeat #3
14. Repeat #4 but 2 heel digs to each side, alternate sides
15. 3 hip twists to one side + 2 basic bounces + 3 hip twists to other side; halfway through it changes to hopping hip twists (side to side)
16. Repeat #6
17. Double hamstring curl, alternate legs (2 each leg); when there is 20 seconds left changes to 4 alternating single hamstring curls + 2 double hamstring curls
18. Double jacks
19. Repeat #9 but 2 knee raises each leg
20. Double scissor runs w/ directional changes; when there’s 10 seconds left changes to single scissor runs
21. 45 second water break
22. Stomping march to single-single-double pattern
23. Step touch side to side in a single-single-double pattern (double is actually a tap out)
24. Wide leg basic bounce with jumping jack arms
25. Repeat #4 to single-single-double pattern; double changes to 3 fast alternating heel digs
26. Hopping hip twists to single-single-double pattern
27. Hop forward and backward 4x + 2 hops forward + 2 hops backwards
28. Hamstring curls to singe-single-double pattern
29. 2 single jacks + one double jack
30. Repeat #9 to single-single-double pattern
31. Scissor runs to single-single-double pattern

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