Caffeinated Bounce Workout

Jenna Zaffino says that the word “caffeinated” in the title is because this is a wake up workout. From the title I initially thought that this would be in intense/vigorous cardio workout but it wasn’t. It is a feel good bounce to wake you up. I loved it! It was very enjoyable. I used it on my recovery day to warm my body up for some deep stretching. I burned a total of 232 calories and remained in heart rate Zones 1 & 2 (according to my Apple Watch), so definitely a lower intensity cardio workout. There are no complicated or intense moves. Jenna does put together a little combo that you will return to several times but it is not difficult to learn. The warm up starts on the floor but shoes are not needed for it. Everything else is done on the rebounder. I wore my rebounding socks.

Caffeinated Bounce Workout is 31:41 minutes; 2:15 minute warm up and one minute cool down stretch. Equipment: rebounder.

1. “Close chained bounce” (this is a health bounce, bouncing on the rebounder but feet do not leave the mat)
2. Stop bouncing and do ankle circles
3. Hip circles
4. Repeat #1; add bent arm lateral raises; arms change–extend arms to sides in a T, bend elbows bringing hands to chest (keeping arms raised to shoulder level) then open arms out in a T again; keep arms extended to sides and draw small circles with arms
5. Alternating heel raises/hip shifts; add alternating running man arms, lifting hands up about head level
6. Continue alternating heel raises/hip shifts but do 2 each side
7. Repeat #5
8. Continue #5 but with legs/feet closer together
9. Step tap side to side reaching arms forward and pulling elbows back
10. 2 step taps + 4 alternating heel raises/hip shifts
11. Alternating heel raises/hip shifts to single-single-double pattern
12. Low jog only lifting heels
13. Jog (raising feet off mat); add reaching one arm on a diagonal across body; after doing each arm for 8 then 4 reps start alternating arms
14. Closed chain bounce reaching arms out to sides to overhead
15. Repeat #12
16. Jog; add reaching arms on a diagonal across body, alternate arms
17. High bounce jacking the legs
18. Basic bounce, reach arms forward and pull elbows back
19. High recovery bounces
20. Repeat #18 & 19 three more times
21. Lateral high hops
22. Hopping hip twists
23. Jumping jacks
24. Hop in split stance
25. Repeat #24 switching legs every 4 bounces; changes to every 2 bounces
26. Scissor runs
27. Repeat #23
28. Repeat #26
29. High basic bounces
30. Toe tap into a heel dig, alternate legs
31. Basic bounce
32. Repeat #23
33. Repeat #26
34. Repeat #30
35. Repeat #32-34 several more times
36. Basic bounce
37. Repeat #30
38. Step forward then backward
39. Step out wide then step feet back in together
40. Repeat #35
41. Repeat #38 & 39
42. Closed chain bounce
43. Repeat #40 & 41
44. Alternating heel raises/hip shifts

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