Rebound for Weight Loss is a very enjoyable rebounder workout from Michelle Briehler. It is steady state cardio but the intensity builds as the workout progresses so that by the end I spent a total of almost 4 minutes in my peak heart zone. According to my Apple Watch I burned a 283 calories. There are no complicated moves or combos in this workout. It is all basic rebounder moves. The hardest move is a squat jack near the end and it is only done once. This is also a no repeat workout. So even though the intervals are long, they are not repeated. Another winner from Michelle!
The exercises are done interval style: 50 seconds of work followed by 10 seconds of rest. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. There is a progress bar just above the interval timer counting down the workout time as a percentage. There are 25 moves and none are repeated–except #2/#23–basically the same move but #23 ups the intensity.
Rebound for Weight Loss is 29:43 minutes; 50 second intro, no designated warm up though the first few moves serve as a warm up and 2:50 minute cool down/stretch. Though not mentioned in the break down, there are directional changes in many of the moves.
- Step touch
- Basic bounce swinging arms forward and back
- Jumping jacks, arms move from in front of thighs out to sides in a T then overhead then back out to sides in a T then back to thighs, each part of the arm movement is in time with the legs jacking
- Hamstring curls, reach arms in front of you then pull elbows back behind you, arms remain elevated at chest level
- Hopping hip twists to single-single-double pattern
- Bounce + knee raise, alternate legs, reach arms overhead and bring them down to knee when it raises
- 4 single scissor runs + 2 double scissor runs
- Hop forward and back to single-single-double pattern
- Hop + front kick, alternate legs, punch with opposite arm when kicking
- Heel digs to side, alternate legs to a single-single-double pattern, arms do bow and arrow
- Alternating side kicks, arms open to sides in a T when kicking
- 3 hopping hip twists to one side + jack the legs once, alternate sides
- 4 ponys + 4 basic bounces (pony=alternating heel digs w/ heels crossing in front of you)
- Alternating knee raises, arms cross punch once each arm then punch overhead once each arm
- Alternating insole taps, arms are extended to sides in a T when not tapping insoles
- 3 side kicks (same leg) + one jumping jack, repeat combo kicking with other leg
- High knee run
- Jump out (legs wide) then in (legs together) then double jump out, jump in then out then double jump in
- One knee raise to side + one side kick (same leg), repeat combo on other leg, pull arms down to knee when it raises and open arms to a T when kicking
- Kick one leg back 3x + 3 hops, repeat combo on other leg, push arms overhead when kicking back
- Happy monkey (wide high knee runs while bringing elbow to thigh when it raises, other arm is raising overhead)
- 4 double scissor runs + 4 cross jacks
- Basic bounce swinging arms forward and back, push down hard and raise knees up when hopping up
- Squat jacks with a double hop when legs are together
- Double jacks
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
