15 Min Rebounder Cardio Workout with Arm Toning is a short cardio workout from Michelle Briehler. The arm toning aspect is because you use wrist weights or light hand weights. Unlike most of Michelle’s other short workouts that I’ve done, this was not created to be a 15 minute workout. It is clearly a “premix”–like on DVDs. She took a longer workout that apparently had cardio and strength circuits and just cut out the strength circuits. Because of this there is some choppiness. First, there is no warm up. You jump right into full intensity. There is a short stretch at the end that is dumped unceremoniously on you. Meaning, one minute Michelle and crew are standing on their rebounders then suddenly (scene cut) they are on their back beginning a spine twist. No cuing to get you from standing to supine. So when the screen goes black and it says “Stretch”–quickly get on your back. I am guessing there was core work right before the stretch so they were already laying on their backs on the rebounder. Because of this, you are going from intense cardio to laying on your back. I suggest using this as a finisher at the end of a workout so you are already warmed up and pausing the video to lower your heart rate for 1-2 minutes before going to the stretch.
I did enjoy this workout but I used it as a warm up and, as I mentioned above, I do not think it is a appropriate for that so I did not enjoy it as much as I normally would primarily because I was not warmed up and it felt like too much, too soon. But used in the right way, it is a great little add on workout. According to my Apple Watch I burned 137 calories and spent 2 minutes in my peak heart rate zone–so it did get intense. The graph shows my heart rate rising steadily on an incline until it is in Zone 5 then dropping drastically (the stretch). Also as mentioned above, I should have paused the video and done a short cool down but since I did this as a warm up (again, now that I’ve done the workout I do not recommend using it that way) and I already had a longer rebounder cardio workout queued up to start immediately after this one, I did not do that. Time constraints. But now that I’ve actually done this workout and can refer to this review in the future, I can plan better next time.
Everything is done on the rebounder so no shoes are required. There is a progress bar at the bottom of the screen counting down the workout time as a percentage.
15 Min Rebounder Cardio Workout with Arm Toning is 15:30 minutes; 35 second intro, no warm up and 1:50 minute stretch. Equipment: rebounder and wrist weights/weighted gloves/light hand weights. The moves are only listed the first time they appear; they are all repeated many times.
- Basic bounce swinging arms forward and back
- Double jacks
- Alternating heel digs that cross in front of you (ponies) while pushing arms overhead
- Combine #2 & 3 (double jack + 4 ponies)
- Lateral ski hops to single-single-double pattern
- 2 side kicks (same leg) pushing arms out into a T, repeat on other leg
- Combine 5 & 6 (one lateral ski hop pattern + 2 side kicks on one leg)
- Alternating front kicks
- Cross jacks
- Combine #8 & 9 (one front kick each leg + 2 cross jacks)
- Jumping jacks, arms are extended to sides in a T, bend elbows bringing hands together in front of chest then push them back out into a T; changes to single-single-double pattern
- Hopping hip twists to one side, push one arm down tricep kickback style
- Alternating knee raises pushing arms overhead
- Jumping jacks w/ chest fly arms
- High knee run pushing arms overhead
- 2 hopping hip twists to one side + one knee raise + one side kick (same leg)
- Jack feet out + in + 2 hops out + 4 alternating insole taps
- 2 hopping hamstring curls (once each leg) + 2 knee raises (same leg)
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
