15 Min Low Impact Rebounder Glutes & Core is a short rebounder workout from Michelle Briehler. There is some jumping but it is primarily strength work. The handle bar is used for everything in this workout, however Michelle’s handlebar is different from mine so I had to modify some of the exercises in the core section. Michelle’s bar is an upside down U bar and mine is a T bar. I just didn’t use a bar at all for the core work. This is a great little add on workout to give your glutes and core some extra work. I did Michelle’s 35 Min Full Body Rebounder Workout with Resistance Bands then finished with this. The stretch is very short at the end of this so you either need to stretch your lower body out some more or if you are combining it with another workout you can do what I did. I stopped the full body workout right before the stretch then when this workout was finished I went back to it and did the stretch.
15 Min Low Impact Rebounder Glutes & Core is 18:39 minutes; 55 second intro, 2:30 minute warm up and one minute stretch. Equipment: rebounder with handlebar. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
- Stand on rebounder holding into handlebar, bend one leg, bring it across behind you curtsy lunge style but keep leg bent until knee is a few inches off rebounder mat, raise back to standing and extend leg out into a side kick
- Stand on rebounder lift straight leg out to side and pulse it upward; pulses change to drawing small circles with straight leg
- Repeat #1 & 2 on other leg
- Scissor runs; changes to double scissor runs
- Holding handle bar, hinge forward at waist and raise leg straight behind you, pulse straight leg upward; keep leg raised, bend knee bringing heel to glutes then straighten it
- Still holding bar but torso is upright, lift leg behind you w/ knee bent and heel raised in attitude, pulse leg upward
- Still holding bar, lift straight leg behind you, swing straight leg to side then back behind you
- Repeat #5-7 on other leg
- Hold bar and do a basic bounce, pushing down hard into mat and raising knees
- Standing figure 4 stretches
- Lay on back on rebounder, raise straight legs to ceiling, lower straight legs to one side then to the other side (legs are between the bar and hands each hold a bar)
- Lay back on rebounder, torso raised but resting on elbows, raise straight legs to about 45 degrees, scissor straight legs–open legs wide in a V then bring them together and cross them)
- Sit in V sit, legs through handlebar, hold one bar in each hand, bring knees into chest then push them out straight
- Same position as #13 but extend legs straight and flutter kick straight legs
- Lay on back on rebounder, lift legs overhead, lifting hips into reverse crunch, bend knees then push legs out straight in line with hips
- Sit in V sit, legs through handlebar, hold one bar in each hand, w/ knees bent, rotate hips to one side, straighten legs, bend them again and rotate hips to other side and repeat
- Same basic starting position as #6 but straighten legs into a straight leg boat pose, hands holding bars, lower then raise one straight leg 4x then repeat on other leg
For more info on Michelle Brieherโs workoutsย and other (free) streaming workouts Iโve sampled and reviewed, check out myย Streamingย page.
