35 Min Full Body Rebounder Workout with Resistance Bands is a fun strength workout from Michelle Briehler. There is some cardio but it is mostly strength work. However, it does get pretty metabolic. For all of the upper body exercises you will use the resistance band. It will always be anchored to one of the rebounder legs. The lower body exercises just use the rebounder, no bands. Same with the core work. All of the exercises use the rebounder in some fashion. I used this in combination with one of Michelle’s other strength workouts to give my core and glutes a bit more work. Between the two my entire body was nicely worked. It was nothing like my normal strength work but it is nice to mix things up and hit your muscles in different ways.
The strength exercises are done interval style. The interval times vary so they will be noted in the breakdown. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. Michelle previews the next exercise during the recovery. There is a progress bar in the upper left hand corner of the screen counting down the workout time as a percentage.
35 Min Full Body Rebounder Workout with Resistance Bands is 38:52 minutes; 45 second intro, 5:20 minute warm up and 3 minute stretch. Equipment: rebounder and resistance bands with handles. Michelle and crew are using medium and light strength bands. I also used a light band and a medium band. The warm up starts on the floor.
- Bicep curls for 40 seconds (resistance band is looped around one of the rebounder legs, stand on the rebounder with a resistance band handle in each hand and do bicep curls)
- 20 second rest
- Overhead tricep extension for 40 seconds (band is still looped around the leg, kneel on the rebounder with band behind you, still holding a handle in each hand, extend arms overhead, keeping arms straight from shoulders to elbow, lower forearms/band behind head then raise back to ceiling)
- 20 second rest
- Squat pause + jump for 40 seconds (standing on the rebounder, lower into a squat and hold briefly, jump while in squat, landing back in squat and hold briefly)
- (no rest) Fast mini bounce for 30 seconds
- 20 second rest
- V-up raise for 40 seconds (band is still looped around the leg of rebounder, hold one handle in each hand, raise band overhead keeping arms straight, arms form a V when overhead)
- 20 second rest
- Lat raise + chest fly for 40 seconds (band is still looped around the leg, stand on rebounder with band behind you holding one handle in each hand at sides, lift arms/band up to side into a T and hold, bringing hands together in front of you, reverse motion bringing arms back down to sides, keep arms straight throughout)
- 20 second rest
- Lunge back + step up for 30 seconds (stand behind rebounder, step one foot back into a lunge tapping hand to floor, raise out of lunge bringing back leg forward and stepping on top of rebounder, do a front kick with other leg)
- (no rest) Repeat #12 on other side of body for 40 seconds
- 20 second rest
- Shoulder press for 40 seconds (band is still looped around the rebounder leg, stand on rebounder with band behind you holding one handle in each hand, bring hands/handles to shoulders push band overhead then lower back to shoulders)
- 20 second rest
- Rear delt fly + tricep press for 40 seconds (band is still looped around leg of rebounder, holding one handle in each hand, hinge forward at 45 degrees, knees bent, do one rear delt fly and when arms are at sides again, push straight arms up behind you)
- 20 second rest
- Hip lift + jump up for 45 seconds (stand on floor with rebounder behind you, sit down on rebounder, roll onto back and hold rebounder frame behind head, lift legs and hips into reverse crunch, lower legs and rock back up to sitting then standing on floor and jump)
- (no rest) Lay on back on rebounder and do bicycle maneuver for 25 seconds
- 20 second rest
- Scissor pump for 40 seconds (band is still looped around rebounder leg, lay on back on rebounder holding a handle in each hand, extend arms straight at sides, raise straight legs to ceiling, alternate raising and lowering straight legs (scissoring legs) while pumping straight arms/band pilates 100 style)
- 20 second rest
- Chest fly for 40 seconds (band is still looped around rebounder leg, sit on rebounder with band behind you holding one handle in each hand, raise arms to sides in a T, bring arms/band together in front of chest then open back to a T)
- 20 second rest
- Sprint for 70 seconds
- 20 second rest
- Repeat #1-19 however the longer/no rest interval times will vary slightly
- (no rest) Squat jumps for 25 seconds
- 20 second rest
- Repeat #22-26
For more info on Michelle Brieherโs workoutsย and other (free) streaming workouts Iโve sampled and reviewed, check out myย Streamingย page.
