20 Min Rebounding Aerobic Routine is a short, fun rebounder workout from SanFran Fitness. Though Scott is present, Claire leads the entire workout. Claire teaches you a series of combo exercises. Each combo is done to a 16 count tempo then she cuts the tempo count in half to 8 counts then it is cut in half again to 4 counts. Due to the complexity of some of the combos when she cuts the count, a few of the exercises change slightly and I noted that below. Each variation is done at least twice; the 16 count circuit is done twice, the 8 count circuit is done twice and the 4 count circuit is done 3 times. This gives you plenty of time to learn it. At the beginning, Scott says they were striving for no mistakes–but obviously mistakes will happen and no big deal! The goal is to get in some cardio and have fun while doing it. I made mistakes the first time through the 16 count circuit but that was just due to learning. I didn’t make any mistakes again until the final 4 count circuit and I don’t know why! Claire is great at cueing and she did great in this workout but I still mixed some of the moves up in that final circuit. Regardless, this was very enjoyable and it does keep your mind engaged as well as giving you a good steady state cardio workout. Not super intense but lots of fun. According to my Apple Watch, I burned 179 calories.
20 Min Rebounding Aerobic Routine is 25:09 minutes; 55 minute intro, 50 second warm up and 4 minute stretch. Everything is done on the rebounder so no shoes required. The warm up is short so start bouncing during the intro to get a head start on warming up.
- Basic bounce swinging arms forward and back
- Turn on a diagonal and tap front foot forward twice while swinging arms forward and back + face front for 2 basic bounces while pushing arms overhead + turn on a diagonal in the opposite direction and tap the front foot forward twice while swinging arms forward and back
- 2 jumping jacks lifting arms to a T when legs are wide + one knee raise each leg
- One double jack + 2 scissor hops
- Double knee raise + double knee raise other leg + 8 alternating heel digs to the front while swinging arms side to side
- Wide leg basic bounce, raise and lower one arm to shoulder level in front of you, repeat on other arm then raise and lower both arms 2x
- 3 high knee runs + 2 jumping jacks w/ goalpost chesty fly arms
- Speed bag arms while doing a basic bounce to a count of 2 + 2 jumping jacks while pushing arms overhead
- Criss-cross jacks
- 4 scissor runs + 2 jumping jacks opening arms overhead in a V when legs are wide
- Wide leg high knee run to single-single-double pattern
- One narrow squat jump to on side of the rebounder + 2 hops in the center of the rebounder + one narrow squat jump on the other side of the rebounder
- Jogging front kicks to the front while making a quarter turn to the side then back to front then a quarter turn to the other side then back to front
- Jack the legs, arms alternate opening traditional jumping jack style with raising arms to the front and overhead
- 8 single knee raises (same leg), arms are raised in front of you genie style, twist arms toward knee when it raises, repeat on other side of body
- Wide leg fast feet, lift one arm overhead, alternate arms
- Repeat #1-16
- Shift hop side to side (recovery move)
- Repeat #1-16 two more times but each move is done for 8 counts (#13 changes to jogging front kicks while turning in a complete circle)
- Repeat #18
- Repeat #1-16 three more times but each move is done for 4 counts (#2 changes to one tap each side and one basic bounce; #5 changes to single knee raises and 4 alternating heel digs; #13 changes to jogging front kicks to the front)
- Repeat #18
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
