SanFran Fitness: 35 Min Total Body Blast Rebounding Workout

35 Minute Total Body Blast Rebounding Workout is full body cardio + strength workout done on the rebounder. It was a very enjoyable workout that can be used in different ways based on the weights you choose. Not only is today my recovery day but I did a full body workout yesterday and I am doing an upper body workout tomorrow so I used light dumbbells for this workout. Lighter dumbbells are appropriate anyway since this is a high rep endurance level strength workout. And you only use the dumbbells for the upper body work. The lower body is all bodyweight. So to use this for a strength day workout, you would need a variety of dumbbells appropriate for whatever muscle group you are working and for the lower body you could add ankle weights. Or you can just do it like I did this morning–light weights for a an easier workout. For the cardio Claire sets everything to a song. She puts together a combo and you repeat that combo until the next song starts and she introduces a new combo. The lower body is done the same way. For the upper body you just do a lot of reps on one muscle group then move onto the next muscle group.

35 Minute Total Body Blast Rebounding Workout is 38:28 minutes; 35 second intro, no designated warm up (though the first song is the easiest combo) and 2 minute stretch. Equipment: rebounder and dumbbells. Claire is using 3kg/6.6 pounds. I used 6 pound weights for everything.

Cardio Circuit:

1. Shift hop side to side
2. Basic bounce swinging arms forward and back
3. Basic bounce, raise arms to sides in a T, raise arms overhead then lower them back to T
4. Scissor runs
5. Single leg knee raise, pull arms down from overhead, 8 reps
6. Repeat #5 on other leg
7. Repeat #2-6
8. Repeat #1-6
9. Repeat #2
10. Alternating heel digs; changes to single-single-double pattern
11. Single leg hamstring curls, 8 reps
12. Repeat #11 on other leg
13. Jack legs, arms are held in front of you at shoulder level, elbows bent at 90 degrees, open and close one arm to side (single arm chest fly arm), 8 reps
14. Repeat #13 on other arm
15. 2 jumping jacks + one squat jump + 2 bounces
16. Repeat single-single-double portion of #10 (heel digs)
17. Repeat #11-15
18. Repeat # 16 & 17
19. Repeat #16
20. Repeat #1
21. Alternating hopping front kicks
22. Alternating hopping side kicks
23. Basic bounce with alternating front punches; changes to alternating punches overhead
24. Basic bounce with legs closer together while pushing arms overhead and pulling them down (Claire calls this military press)
25. Repeat #21-24
26. Single leg hopping front kicks, 8 reps
27. Repeat #26 on other leg
28. Single leg hopping side kicks, 8 reps
29. Repeat #28 on other leg
30. Repeat #23 & 24
31. Repeat #25
32. Repeat #1
33. High knee run to single-single-hold pattern
34. Jack legs and swing arms out to side the back in front of you
35. Repeat #33
36. Sprint with directional changes
37. Repeat #1
38. Repeat #34
39. Repeat #33
40. Repeat #34
41. Repeat #36
42. Repeat #1
43. Repeat #37-39
44. Repeat #36
45. March

Toning Circuit (if you do not have a stability bar, set rebounder on side so you can use the rebounder’s legs for stability):

1. Raise and lower one knee
2. Repeat #1 on other leg
3. Squats
4. Raise and lower straight leg in front of you
5. Repeat #4 on other leg
6. Repeat #3-5
7. Wide plie squats
8. Lift one straight leg behind you and pulse at top of lift
9. Repeat #8 on other leg
10. Repeat #7-9
11. Calf raises, raising arms overhead as heels raise; keep heels raised and pulse up
12. Face rebounder, holding onto rebounder legs, swing one leg forward and back, raising knee in front of you then lifting bent leg behind you while hinging torso forward
13. Repeat #12 on other leg

Strength Circuit (place rebounder back on its feet and get your dumbbells; you do all of the exercises on the rebounder):

1. Bicep curls
2. Overhead tricep extensions (French press)
3. Repeat #1 & 2
4. Alternating straight arm front raises
5. Alternating straight arm side raises
6. Roll up (lay back on rebounder, feet on floor and holding one DB in both hands overhead, do a full sit up, reaching DB to ceiling at top of sit up and when you roll back down, bring DB overhead pullover fashion)
7. Lay on back on rebounder and do chest flys
8. Sit up on rebounder, feet on floor, holding one DB in both hands, twist DB side to side

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