Live 25 Min Beginner Rebounder Cardio Core was filmed by Michelle Briehler the day after Christmas 2024. As the title states this rebounder workout is appropriate for beginners. In fact, it seemed to be filmed with the idea that her viewers were getting rebounders for Christmas and this might be the first workout they do on it. Michelle has a friend working out with her who shows a more advanced version of the moves but there is nothing advanced in this workout–even her friend’s version is basic.
The workout is a mix of cardio and core work. The cardio is all easy moves, nothing intense. Most of the core work is also easier moves but a few of the core moves were not beginner level in my opinion. Not advanced but more intermediate level. If you are not a beginner then this is a great workout to use on a recovery day to warm yourself up before moving on to some mobility or flexibility or yoga or foam rolling. According to my Apple Watch I burned a total of 203 calories and spent the entire workout in Zone 1 & 2 of my heart rate zones (5 zones with Zone 5 being the most intense).
Live 25 Min Beginner Rebounder Cardio Core is 32:20 minutes; 1:10 minute intro, 2 minute warm up and 2:30 minute stretch. The last 2 minutes is Michelle talking. The moves are only listed the first time they appear; they are all repeated many times. There is some kind of arm movement even if it is not mentioned. Everything is done on the rebounder except one move (elbow planks) so shoes are not required. I placed a fitness mat on the floor beside my rebounder to protect my feet during the plank.
- Alternating step stomps with legs wide
- Step touch with chest fly arms
- Basic bounce swinging arms forward and back
- Alternating heel digs pushing arms overhead
- Hopping hip twists, arms move in opposition to hips
- 3 hopping hip twists to one side, 3 basic bounces, repeat on other side
- Step one leg in then out, repeat on other leg
- Hopping heel/hip shifts
- Lay on back on rebounder and do dead bug (legs raised with knees bent at 90 degrees and arms extended to ceiling, extend one leg straight while reaching opposite arm overhead and hold briefly, alternate sides)
- Upper body crunches (still on back with feet on floor, hands behind head)
- Reverse crunch leg extensions (still on back, hands on rebounder frame behind head, lift hips in reverse crunch and when you lower hips extend one leg straight in line w/ hips, alternate legs after each reverse crunch)
- Forearm plank with elbows on rebounder and feet on floor; alternate bending knees as if tapping knees to floor
- Lay on back with feet on floor and hands behind head, lift one leg and bring ankle toward you tapping ankle with opposite hand, alternate sides
- Still laying on back w/ hands behind head, extend legs straight to ceiling, scissor straight legs, pulsing each 3rd rep
- Bicycle maneuver
- Repeat #10 but this time with your legs raised and bent at 90 degrees
- Repeat #3
- Repeat #1
- Repeat #2
- Repeat #4
- One jumping jack + 3 hip twists to one side + one jumping jack + 3 hip twists to other side
- Double jacks
- Hop forward and back
- Scissor run
- Double scissor runs
- Jumping jacks
- High knee run
- Health bounce (bouncing but feet do not leave the mat)
- Repeat #8
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
