187. Fire Up Your Week – Cardio Bounce

Fire Up Your Week – Cardio Bounce is a fun, lower intensity rebounding workout from Jenna Zaffino. I really love her cardio rebounder workouts. They are prefect for recovery days. You aren not getting fast paced, intense cardio. No jump squats or tuck jumps. But she will get your heart rate elevated snd get your body moving and warmed up, which is what I needed this morning since I followed this up with a long, deep stretch. She also makes you use your brain a bit by building combos. Nothing terribly complex but I messed up a few times before I got the hang of it. Her adorable pooch Flashlight joins us a few times, too. According to my Apple Watch I burned 232 calories.

Fire Up Your Week – Cardio Bounce is 35:18 minutes; 35 second intro, 5 minute warm up and 2:30 minute cool down stretch. You are on the rebounder for the entire workout so shoes are optional. Jenna wears them but I wore yoga socks.

1. Step forward and back
2. Step tap side to side; reach arms forward and back
3. Step forward and back 2x + step tap side to side 4x (swing arms forward and back)
4. Health bounce (bounce but feet do not leave mat); reach one arm overhead while pushing other arm down behind you, alternate arm positions
5. Continue health bounce with both arms extended overhead and held there
6. Health bounce on one foot, other heel is lifted with toe on mat, hands are behind head
7. Repeat #5
8. Continue health bounce, elbows bent at 90 degrees, raise and lower bent arms
9. Continue #8 but bounce harder so feet leave mat and raise and lower bent arms faster
10. Continue #9 but with legs/feet together
11. Repeat #9
12. Alternating heel digs w/ same arms as #8
13. Double heel digs
14. 4 single heel digs + 2 double heel digs
15. Repeat #9
16. Jumping jacks
17. Double jacks
18. Alternating heel/hip shifts
19. Step knee raise on angle, step back step knee raise on an angle in other direction
20. Repeat #9
21. Jumping jacks
22. Double jacks
23. Repeat #19
24. Repeat #20-23 several more times
25. Stand on rebounder in split stance, shift hop weight forward and back from front foot to back foot; changes to doubles–2 hop shifts to the front and 2 to the back
26. Same as #25 but to a pattern–4 singles + 2 doubles
27. Repeat #25 & 26 w/ foot positions swapped
28. Repeat 20-23
29. Repeat #26
30. Repeat #28 & 29 several more times alternating lead legs
31. Low jog
32. High knee jog
33. Repeat #26
34. Alternating heel digs
35. High knee runs
36. Repeat #33-35 starting with other lead leg
37. Repeat #28
38. Repeat #26
39. Repeat #34 & 35
40. Repeat #37-39 starting with other lead leg
41. Repeat #37-40 several more times
42. High bounces
43. Alternating heel/hip shifts

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