𝟏𝟓 𝐌𝐈𝐍 𝐋𝐨𝐰 𝐈𝐦𝐩𝐚𝐜𝐭 𝐑𝐞𝐛𝐨𝐮𝐧𝐝𝐞𝐫 𝐔𝐩𝐩𝐞𝐫 𝐁𝐨𝐝𝐲 𝐒𝐜𝐮𝐥𝐩𝐭 ⟫ 𝐰𝐢𝐭𝐡 𝐇𝐚𝐧𝐝𝐥𝐞𝐛𝐚𝐫 ⟫ 𝐓𝐫𝐚𝐦𝐩𝐨𝐥𝐢𝐧𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭

15 Min Upper Body Sculpt with Handlebar is a cardio + strength workout from Michelle Briehler done on the rebounder. And it is tougher than I thought it would be! She burned my arms out quickly! Using the handlebar for strength exercises was very effective. I still feel the work in my back from the pull ups and chin ups. Michelle says near the end of the workout that if this workout is too easy then lift heavier. And though I agree with her, she does make it difficult. She does non-jumping strength exercises at a brisk pace/tempo and back to back with no rest, not giving you a chance to swap out dumbbells without missing reps. At the pace she was doing the exercises at I could not lift any heavier than 12 pounds. I did try 15 but had to quickly go lighter. But even 12 pounds was frying my arms! This is an excellent metabolic upper body strength workout. Michelle packs a lot into a short amount of time. I combined this with Naomi Joy‘s Mini Trampoline Upper Body Sculpt. Between the two my upper body feels well worked and I burned a bunch of calories. According to my Apple watch I burned 173 calories during this workout. Michelle doesn’t give you much of a stretch but if you are combining it with another workout like I did then it doesn’t matter. Naomi’s workout contains a much longer, excellent stretch.

15 Min Upper Body Sculpt with Handlebar is 21:25 minutes; 50 second intro, 2:40 minute warm up and 35 second stretch. Equipment: rebounder with handlebar attachment and dumbbells. Michelle is using 1 pound wrist weights plus 5 and 8 pound dumbbells. I used 2, 5 and 12 pound dumbbells. There is a progress bar in the upper right hand corner counting down the workout time as a percentage. The warm up starts on the floor behind the rebounder.

1. (grab 5# DBs) Heel digs with bicep curls
2. Jumping jacks with overhead press
3. Double jacks with straight arm lateral raise
4. Hopping hip twist to one side while doing a single arm tricep kickback
5. Repeat #4 on other side of body
6. High knee run, arms/DBs punch DBs down under bar then up over bar
7. Repeat #1-6
8. Repeat #4 & 5
9. (set DBs aside and put on wrist weights–I just used my 2# DBs) Jumping jacks w/ chest fly arms
10. Jump forward while punching arms forward + one jack while punching arms overhead
11. Hopping hip twist, one hand holds the bar, other arm is raised to shoulder level with elbow bent, pull elbow back in time with hip twist
12. Repeat #11 on other side of body
13. Repeat #9-12 two more times
14. (remove wrist weights) One minute rest while Michelle demonstrates upcoming exercises
15. Pull up variation (start sitting on rebounder underneath handlebar with feet on floor, hands hold handlebar with overhand grip, pull body up bringing chest to bar, lower body, straightening arms and also keeping body straight–you do not sit back down on rebounder)
16. Tricep push up (stand on floor facing handlebar, hands are on handlebar and you are far enough away that arms are straight, lean forward keeping body straight and bending elbows bringing forehead to bar then push back to start)
17. Chin up (same position as #15 but hands hold bar in underhand grip, pull chest to bar and hold for a few seconds before lowering; changes to pull ups w/out the isometric pause)
18. Tricep dips with hands on rebounder frame and feet on floor
19. Bicep curls (stand on rebounder, knees partially bent and torso hinged forward with chest/shoulders resting against handlebar, do bicep curls–Michelle says you are doing them like a preacher curl) (12# DBs)
20. Tricep press backs (same basic position as #19 but step back a bit and lean forehead on bar, arms are straight with palms facing behind you, press arms/DBs behind you) (12# DBs)
21. Upright rows (still standing on rebounder) (12# DBs)
22. Repeat #19-21
23. Pike jumps (stand on rebounder facing the handlebar, hands rest on handlebar, jump high keeping legs straight and pushing hands down into bar)
24. Jack the legs, arms alternate traditional jumping jack arms with opening arms out to sides in a T then bringing straight arms together in front of chest
25. Jump forward and backward while pushing arms forward and pulling elbows back
26. Scissor runs, raising arms out to sides in a T in time with the legs
27. Repeat #25 & 26
28. Repeat #24
29. Repeat #25 & 26
30. Basic bounce, arms are extended straight overhead and held there as you bounce

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