Rebounding Recovery

I have done quite a few of Jenna Zaffino‘s workouts via Bellicon Streaming. When I noticed she was on YouTube I started following her. She has put out a lot of rebounder workouts (as well as other types of workouts) and I have been meaning to try them for a while. I always enjoyed her Bellicon Streaming workouts but they were generally a lower intensity, so I tended to do them on recovery days. Which is exactly the purpose of this workout. This is a very enjoyable recovery day workout. The the first 9 minutes is some easy feel good bouncing and mobility work to get you warmed up. Then you move into the stretching. Most of it is pretty deep stretches that feel good, some if it is mobility work that doesn’t feel so good. Though some of the stretching is done standing on the floor, you do do not need shoes. For that portion of the stretching your rebounder will be on it’s side and used as a sort of barre. She has an adorable dog named Flashlight that made an brief appearance.

Rebounding Recovery is 35:57 minutes; 2:20 minute intro; 9 minutes of warm up cardio and 22:45 minutes stretching. The last minute is Jenna talking.

Cardio:

1. Health bounce (gentle bouncing, feet never leave rebounder); add shoulder rolls; changes to raising and lowering arms to sides; change–when you lower arms bring one in front of you and one behind you, alternate
2. Stop bouncing and do ankle rolls while toes remain in contact with rebounder mat
3. Hip shift bounce side to side, feet still remain on mat; start lifting heels
4. Continue #3 but with legs closer together; add raising arms in front of you to overhead then lower
5. Health bounce but pushing down harder; lift one arm in front of you while lifting other arm behind you, alternate; extend both arms overhead and keep them raised
6. March
7. Step out wide then back in narrow
8. Stomp 2x out to side then 2x with feet together, repeat on other leg; changes to one stomp out to side, alternate legs
9. Repeat #3 with heels lifting
10. High bounces with hip twists

Stretch:

1. (turn rebounder on side so you can use it as a sort of barre) Place hands on rebounder frame and walk feet back, hinge forward with flat back then return to upright pressing hips forward; open legs wider and continue this move
2. Bring legs closer together, hands still on rebounder frame, round and arch spine cat/cow-fashion
3. In same basic position as #2, draw large circles with one arm, rotating shoulder
4. Bring one leg in front of you, heel on floor with toes facing ceiling, hinge forward with leg straight, stretching calf, raise torso and shift forward so foot is flat on ground and raise heel of other foot
5. Step back into split stance, lower into a lunge and pulse down (hands are still holding rebounder frame); press back heel down to floor and hinge torso forward, in this position slowly raise and lower heel
6. Stand upright, place toes of one foot on floor behind you, bend knees then straighten knees
7. Still standing facing rebounder and hold frame, bend one knee bringing heel to glutes, hold foot with same side hand to stretch quad
8. Repeat #4-7 on other leg
9. Place elbows on rebounder frame, hinge torso forward letting head fall down between arms, hands on shoulders, in this position round and arch spine
10. Still facing rebounder, reaching one arm across body to top rebounder leg, bend one knee so other leg extends straight then reach other arm across body to rebounder leg on the side (torso should be twisted to side)
11. (set rebounder back on all legs again) Sit on rebounder, one foot is on the floor and other leg is bent on the rebounder mat with foot behind you, hands hold frame, lift and lower knee on mat; keep knee on mat and lift and lower foot
12. Still sitting on rebounder, one foot is on the floor, cross other ankle over knee, hands hold rebounder frame, keeping spine straight hinge forward
13. Cross legs with thighs together, do a seated spine twist looking behind you
14. Repeat #11-13 on other leg
15. Lay on back on rebounder with feet on frame and knees bent, slowly lift hips into a bridge then lower
16. Still laying on rebounder, one foot on floor, pull other knee into chest; extend leg straight to ceiling and bend and straighten knee; keep leg extended straight, with opposite hand pull leg across body; hold calf with same side hand and open straight leg to side stretching inner thigh
17. Deep kneeling lunge with front foot on floor and back knee on rebounder; place both hands on rebounder frame outside of front leg, twist spine

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