𝟯𝟬 𝗠𝗜𝗡 𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗧𝗿𝗮𝗺𝗽𝗼𝗹𝗶𝗻𝗲 𝗞𝗶𝗰𝗸𝗯𝗼𝘅 // 𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗦𝗲𝗿𝗶𝗲𝘀 // 𝗗𝗮𝘆 𝟰

30 Min Advanced Trampoline Kickbox is definitely advanced! This workout kicked my butt! But I knew it would. Any time Michelle puts the word “kickbox” in the title of a rebounder workout it is going to get intense. Her rebounding kickbox workouts always kick my butt. I actually expected to burn more calories and spend more time in my peak heart rate than I did. I burned 266 calories and spent a total of 10 minutes in my peak heart rate. But maybe that is because about 2/3 of the way through the workout you stop the cardio for 3:25 minutes to do some core work. Either way, it felt like an intense cardio workout. And you need shoes for this workout since for some of the exercises one foot will be on the floor.

30 Min Advanced Trampoline Kickbox is 33 minutes; 50 second intro, 2:45 minute warm up and 2:20 minute stretch. Equipment: light dumbbells and rebounder. There is a progress bar at the bottom left hand corner of the screen counting down the workout time as a percentage. After the warm up Michelle and crew grab 3 pound dumbbells. Michelle uses 3 and 5 pound dumbbells, as well as one pound wrist wraps throughout the course of the workout. Her crew starts with 3 pounders but they eventually all drop to one pound wrist wraps. I also used 3 pounds for about half the workout then dropped to just my one pound wrist weights for the remainder of the workout.

1. Basic bounce holding arms/DBs in guard
2. Alternating double knee raises, cross punches with opposite arm when knee raises
3. High knee run with alternating front punches
4. 3 side kicks on same leg with side punches + jump forward and back + 3 side kicks with other leg with side punches
5. Cross jacks w/ alternating upper cuts
6. Repeat #2
7. Repeat #4 & 5
8. Repeat #2-5
9. Repeat #1
10. 2 lateral hops w/ single arm side punch + 3 scissor runs + 2 lateral hops w/ single arm side punch (other arm)
11. One knee raise + one front kick (same leg) + 2 jumping jacks with bent arm chest fly arms, repeat on other leg
12. Repeat #10 & 11 several more times
13. Stand behind rebounder, one foot on rebounder and one on floor, step other foot onto rebounder while doing a front kick with other leg (hitch kick)
14. Stand behind rebounder, one foot on rebounder and one on floor, knee pull/raises with floor leg while doing upper cuts with opposite arm
15. Stand behind rebounder, one foot on rebounder and one on floor, lift onto rebounder while lifting floor leg straight behind you and doing tricep kickbacks
16. Repeat #1
17. Repeat #13-15 on other side of body
18. Jumping jacks while punching arms/DBs overhead; arms change to cross punches
19. 20 second rest
20. Alternating heel digs w/ bicep curls
21. Jumping jacks with overhead press arms (arms in cactus at bottom of press)
22. Hopping hip twists to one side w/single arm tricep kickbacks
23. Repeat #22 on other side
24. Repeat #20-23 several more times
25. (Michelle and crew swap 3 pound dumbbells for one pound wrist weights) One cross jack then jump turn to the side + 2 side kicks, repeat combo turning/kicking to other side
26. One knee raise + one front kick (same leg) + scissor runs to single-single-double pattern, repeat combo on other leg
27. Knee raise hop while rotating to side (raise knee while facing one direction, other leg does a quarter turn hop, lower leg while facing other direction, reverse this back to start, one arm raises and circles to side in time with leg) + 2 side kicks (same leg) with 2 cross punches opposite arm, repeat combo on other side of body
28. One jumping jack + one tuck jump (punch both arms straight ahead when tuck jumping)
29. Repeat #25-28
30. (no weights) Lay on back on rebounder with knees bent and feet on floor, do one sit up while raising one bent leg, tap insole/heel of foot with opposite hand, alternate sides with each sit up
31. Lay on back on rebounder, hands are overhead and holding rebounder frame, extend legs out straight and flutter kick
32. Lay on back with hands behind head and legs extended straight, pull one knee into chest while crunching upper body, alternate legs
33. Reverse crunch (lay on back, hands are overhead holding rebounder frame, lift legs to ceiling, raise hips into reverse crunch pushing feet up to ceiling)
34. Repeat #2 but it is more like scissors (large flutters)
35. Repeat #3 & 4
36. (Michelle gets 3# DBs again) Repeat #1 & 2
37. Repeat #4 & 5
38. Repeat #11
39. Repeat #10
40. Repeat #25-27
41. Repeat #2
42. Repeat #4 & 5
43. Repeat #11
44. Repeat #10
45. Repeat #25-27
46. Repeat #1
47. High knee run
48. Sprint w/ fast front punches; add directional changes; arms change to fast upper cuts

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