𝟰𝟬 𝗠𝗜𝗡 𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗧𝗿𝗮𝗺𝗽𝗼𝗹𝗶𝗻𝗲 𝗖𝗮𝗿𝗱𝗶𝗼 𝗖𝗼𝗿𝗲 // 𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗦𝗲𝗿𝗶𝗲𝘀 // 𝗗𝗮𝘆 𝟲

40 Min Advanced Trampoline Cardio Core is an intense rebounder workout from Michelle Briehler. It’s done in circuits so you kind of get breaks when alternating between cardio circuits and core circuits but they are both intense in their own way. According to my Apple Watch I burned 344 calories and spent 9 minutes total in my peak heart rate zone (Zone 5). Wearing ankle weights definitely kicks the intensity up a lot. At least for me. There are 9 circuits in this workout: 4 cardio circuits without ankle weights, 2 cardio circuits wearing ankle weights and 3 core circuits (one wearing ankle weights). There are no complicated moves but during the 3rd cardio circuit (no ankle weights) she does introduce a combo that took me a moment to catch onto. If you have done Michelle’s rebounder workouts in the past you will recognize it but if this is your first rebounder workout led by Michelle then it might take you a few tries to catch on to.

40 Min Advanced Trampoline Cardio Core is 44:37 minutes; 45 second intro, 2:45 minute warm up and 3 minute stretch. Equipment: rebounder and ankle weights. Michele and crew are wearing 2-3 pound ankle weights. I wore 2 pound ankle weights. There is a progress bar in the upper left hand corner of the screen counting down the workout time as a percentage. The warm up is done on the floor behind the rebounder. Once the warm up is over you get on the rebounder.

Cardio:

1. Hopping hip shifts side to side
2. Step touch side to side, arms open out to sides and cross in front of you
3. Basic bounce reaching arms in front of you to overhead then pulling arms down
4. Alternating knee raise with same arms as #3
5. 2 hopping hip twists to one side + 2 jumping jacks, repeat combo twisting to other side
6. Scissor run to single-single-double pattern; changes to single scissor runs
7. Single knee raise 4x punching opposite arm across body, repeat on other side of body
8. High knee run
9. Repeat #3-5
10. Scissor run to single-single-double pattern
11. Repeat #7 & 8
12. Repeat 3-8

Core:

1. Lay on back on rebounder, legs are raised and bent at 90 degrees, arms are extended straight to the ceiling (dead bug starting position), roll forward placing feet on ground and stand, sit back on the rebounder and roll back to starting position; add a jump when standing while reaching arms overhead
2. Lay on back on rebounder and do bicycle maneuver
3. Repeat #1 & 2
4. Repeat #1

Cardio:

1. Hopping hip shifts side to side
2. 3 side kicks (same leg), open arms to sides in a T when kicking + jump forward and jump back, repeat combo kicking with other leg
3.  Cross jacks
4. One knee raise + one front kick (same leg) + 3 scissor runs, repeat combo knee/kicking other leg
5. Pony (alternating heel digs angling heels toward opposite side)
6. Double jacks
7. Repeat #5 & 6
8. Alternating front kicks, reach arms overhead and pull them down to thigh when leg kicks
9. High knee run to single-single-double pattern
10. Repeat #2-9

Ankle weight cardio core:

1. Basic bounce reaching arms in front of you to overhead then pulling arms down
2. Hopping hip twist to one side + one side knee raise, repeat this combo on same side 4x then repeat 4x on other side of body
3. 3 side knee raises (same leg) (arms are overhead w/ elbows bent, bring same side elbow down to thigh when knee raises) + one side kick (same leg) (reach same side hand to toe), repeat combo on other leg
4. 4 front single knee raises (bring opposite elbow to knee when it raises) + 4 side leg lifts (lift arms to sides when kicking), repeat this combo on other side of body
5. Repeat #2-4
6. Basic bounce but push down hard and fast so feet do not rise far off mat (arms swing forward and back)
7. Scissor runs
8. Jumping jacks to single-single-double pattern
9. Alternating knee raises, reach opposite arm across body when knee raises
10. Jumping jacks
11. Basic bounce with directional changes
12. Repeat #7-11
13. Repeat #6

Cardio: (remove ankle weights)

1. Basic bounce reaching arms in front of you to overhead then pulling arms down
2. Lateral ski hops to single-single-double pattern (reach arms overhead and pull them down)
3. 3 lateral ski hops + 2 side kicks (same leg) (open arms out to sides in a T when kicking), repeat combo kicking with other leg
4. Rocking horse (one knee raise + one hamstring curl w/ opposite leg) 2x + one kick + hamstring curl into a front kick + 2 front kicks (other leg) + 2 jumping jacks, repeat this combo on other side of body
5. Repeat #1
6. Repeat #3 & 4 two more times
7. Repeat #1
8. Repeat #3 & 4
9. Repeat #7 & 8
10. Lateral ski hops (raise arms overhead and pull them down)

20 second rest (put ankle weights back on)

Ankle weight core:

1. Dead bug (lay on back on rebounder, legs are raised and bent at 90 degrees, arms are extended straight to the ceiling, extend one leg straight while extending opposite arm overhead, alternate arm/leg position)
2. Still on back on rebounder, knees are bent with feet on floor, hands are behind head, do a basic crunch 2x + one higher crunch reaching arms between legs
3. Same starting position as #2, raise one knee to chest while crunching upper body and tapping opposite elbow to knee, alternate sides
4. Lay on back on rebounder, legs are raised and bent at 90 degrees, hands are behind head, crunch upper body
5. Still laying on back on rebounder, hands hold rebounder frame behind head, extend straight legs to ceiling, alternate lowering and raising one straight leg
6. Still laying on back on rebounder, hands hold rebounder frame behind head, legs are still raised but only slightly bent, do a reverse crunch, lifting hips
7. Repeat #1-3
8. Lay on back on rebounder, legs are raised and bent at 90 degrees, hands hold rebounder frame behind head, lower legs keeping knees bent and opening legs, toes tap floor then raise legs back to start (legs together and raised w/ knees bent at 90 degrees)
9. Hold forearm plank (forearms are on rebounder and feet on floor); lift and tuck hips then lower them back to straight body plank
10. Still holding forearm plank, extend one arm straight in front of you at shoulder level and hold; repeat on other arm; changes to lifting one arm and opposite leg at the same time, and hold for 3 seconds, continue alternating
11. Hold straight arm plank with feet on floor and hands holding rebounder frame; alternating pulling knees in underneath body in a slow mountain climber; changes to cross climbers (knee angles toward opposite elbow under body)

Ankle weight cardio core:

1. Hopping hip shifts side to side
2. Basic bounce reaching arms in front of you to overhead then pulling arms down
3. 3 side kicks (same leg), open arms to sides in a T when kicking + jump forward and jump back, repeat combo kicking with other leg
4. Cross jacks
5. Pony (alternating heel digs angling heel toward opposite side)
6. Double jacks
7. Repeat #5 & 6
8. Alternating front kicks, reach arms overhead and pull them down to thigh when leg kicks
9. High knee run to single-single-double pattern
10. Repeat #3-6
11. Repeat #8 & 9
12. Repeat #10 & 11

Cardio: (remove ankle weights)

1. Basic bounce reaching arms in front of you to overhead then pulling arms down
2. 3 lateral ski hops + 2 side kicks (same leg) (open arms out to sides in a T when kicking), repeat combo kicking with other leg
3. Rocking horse (one knee raise + one hamstring curl w/ opposite leg) 2x + one kick + hamstring curl into a front kick + 2 front kicks (other leg) + 2 jumping jacks, repeat this combo on other side of body
4. Repeat #2 & 3
5. 3 side kicks (same leg), open arms to sides in a T when kicking + jump forward and jump back, repeat combo kicking with other leg
6. Cross jacks
7. One knee raise + one front kick (same leg) + 4 scissor runs, repeat combo raising other leg
8. Knee raise hops while rotating leg to side (raise knee and rotate it out to side then raise same knee and rotate it back to start–think crescent knee), arc arm overhead and down in time with knee crescent + 2 diagonal kicks (same leg), repeat combo on other side of body
9. Pony (alternating heel digs angling heel toward opposite side)
10. Double jacks
11. Alternating front kicks, reach arms overhead and pull them down to thigh when leg kicks
12. High knee run to single-single-double pattern
13. Repeat #2 & 3
14. Repeat #5-8
15. Repeat #1

Core:

1. Lay on back on rebounder with hands behind head, extend straights at 45 degrees, pull one knee into chest while crunching upper body, alternate legs; hold starting position (legs extended at 45 degrees, hands behind head and head/shoulders elevated off mat) isometrically; extend arms along sides and pump them pilates 100 style
2. Same starting position as #1, do a full crunch, pulling both knees into chest while crunching upper body and bringing elbows to knees, extend legs out straight in line with hips while extending arms out overhead
3. Lay on back on rebounder, hands hold rebounder frame behind head, legs are extended straight to ceiling, raise hips in reverse crunch, bend knees to 90 degrees them push legs out straight in line with hips
4. Still on back on rebounder, hands hold rebounder frame behind head, extend legs straight in line with hips and flutter kick legs
5. Still on back on rebounder, knees are bent with feet on floor, hands are behind head, pulse crunch upper body
6. Raise upper body and lean back on elbows, lift straight legs and open and close them, crossing legs when bringing them together

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