50 MIN Rebounder Cardio with Glutes & Core | No Equipment

I am so grateful Michelle Briehler continues to create awesome rebounder workouts for us. Michelle and Naomi Joy are some of the very best out there and I was so sad when Naomi quit creating rebounder workouts. Luckily all of her workouts are still on YouTube and I still use them regularly. Same with Michelle’s–I return to hers frequently, too, but luckily she is still creating new ones for us. And this one is one of her better rebounder workouts. They’re all great but I really love this one. This is a cardio + strength workout. For the strength you do mat based glute work–on the rebounder mat–and core work. Both were tough. My glutes were burning out during the lower body circuit and the core work challenged me. If you have back issues one of the exercisers in the back is modifying some of the core work to protect her back. I do wish Michelle had called attention to this.

The cardio is all fun rebounding. And Michelle ends the workout with a long feel good stretch–longer than her usual stretches and it contained some of my favorite lower body stretches. According to my Apple Watch I burned 405 calories. This workout is definitely a winner!

50 Min Rebounder Cardio with Glutes & Core | No Equipment is 52:16 minutes; one minute intro, 3:30 minute warm up and 6 minute stretch. There is a progress bar in the upper right hand corner counting down the workout time as a percentage. The progress bar takes you through the core work then disappears at 41:35. But there is still more cardio and the stretch. There are arm movements with all of the moves even if they are not mentioned. Additionally, all of the moves listed are done multiple times but I only note them the first time they appear. Shoes are not required for this workout. The majority of it is done on the rebounder. Some plank work is done with hands/forearms on the rebounder and feet on the floor. I just placed a yoga mat on the floor to protect my toes for those moves.

Cardio:

1. 4 knee raises (same leg), repeat on other leg
2. Hopping hip twists to single-single-double tempo
3. 3 basic bounces with legs wide then jump feet together
4. Alternating heel dig hops
5. Basic bounce
6. Happy monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bringing elbow to same side thigh/hip when it raises while other arm pushes overhead)
7. With legs wide do alternating kicks in a V
8. High knee run
9. Jump/jack legs in then out then in 2x then out then in then out 2x

Glutes:

1. Get on hands and knees on rebounder, extend one leg out straight behind you, raise and lower straight leg; hold at top of lift and pulse upward; draw small circles with straight leg
2. Still on hands and knees, pull knee under body then push leg out straight behind you
3. Still on hands and knees lift leg bent at 90 degrees up behind you and push/pulse sole of foot up to ceiling; keep leg raised behind you with knee still bent at 90 degrees, rotate bent leg open to side then return to start; keep bent knee open to side, w/ knee/leg in this position, push sole of foot across body (small movement); changes to pulsing bent leg upward
4. Still on hands and knees, leg is lifted to side w/ knee bent, bring knee to same side elbow then push leg out behind you
5. Still on hands and knees, extend leg straight behind you and pulse upward; keep leg extended and draw small circles
6. Repeat #1-5 on other leg

Cardio:

1. Hopping heel shifts side to side
2. Basic bounce
3. Jump/jack legs in then out then in 2x then out then in then out 2x
4. Single knee raise once each leg + single leg side kick once each leg
5. Alternating lateral ski hops to single-single-double pattern
6. Single knee raise once each leg + one single knee raise + one kick (same leg)
7. Jack the legs once + one knee raise + jack the legs once + one knee raise (other leg)
8. 2 side kicks (same leg) + 2 hopping hip twists to one side, repeat this combo on other side of body
9. Hopping alternating hamstring curls
10. Jumping jacks
11. Scissor runs
12. Hopping hip twists
13. Double scissor runs
14. One knee raise + one front kick (same leg) + scissor runs to single-single-double pattern, repeat this combo on other leg
15. 4 side kicks (same leg) + 8 high knee runs, repeat this combo on other leg
16. 4 single jacks + 2 double jacks
17. 2 single knee raises (same leg) + 2 hopping hip twists to one side, repeat this combo on other side
18. Jumping jacks
19. 4 kicks (same leg) on a diagonal, repeat on other leg
20. Low squat jacks

Abs/Core: (40 seconds of work followed by 10 seconds of rest; there is a timer in the upper right hand corner of the screen (below progress bar) counting down your intervals and recoveries)

1. Facing forward place one knee on rebounder and same side arm on frame, top leg is extended straight, top arm is extended overhead, bring knee into chest while also pulling arm down and bringing elbow to knee
2. Same starting position as #1 but swing straight leg in front of you and tap toe with hand
3. Repeat #1 & 2 on other side of body
4. Lay on back on rebounder with legs extended straight in line with body and arms overhead, lift one straight leg to ceiling while reaching both hands to shin, alternate legs
5. Same starting position as #4 but lift both legs to ceiling while reaching both hands to shins
6. Still laying on back, hold rebounder frame with both hands behind head, lift hips pushing feet to ceiling
7. Still laying on back w/ legs extended in line with hips, lift both legs to ceiling, lower back to start then open and close legs
8. Still laying on back, knees are bent with feet on floor and both hands behind head, lift one leg to ceiling and reach opposite hand to toe, alternate legs
9. Still laying on back, legs are raised and bent at 90 degrees, hands behind head, crunch elbows to knees
10. Get into forearm plank with elbows on rebounder and feet on floor, lift hips and bring one knee into chest, alternate legs
11. In straight arm plank with hands on rebounder mat and feet on floor, push glutes back toward heels, return to plank and bring one knee under body toward opposite elbow, alternate legs
12. In forearm plank with arms on rebounder mat and feet on floor, do hip drops, rotating hips toward floor on one side then the other
13. Lay on back on rebounder, extend legs straight in line with hips and elevated off rebounder, arms extended to sides in a T, head/shoulders elevated, hold this position isometrically entire interval

Joyful Jump:

1. Basic bounce by jumping higher than normal
2. Health bounce (bounce but feet do not leave mat)
3. Hip/heel shift bounce
4. Bounce on one foot
5. Alternating heel raise/weight shift hops
6. Health bounce with arms extended to sides, arms are held there isometrically while pressing down with them 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.