Pitbull Cardio Bounce Party | Sweaty Calorie Burning Rebounder Workout

When I saw the title to this workout, I had no idea what was meant by “pitbull”. I mean, I know a pitbull is a dog but this is a rebounder workout. As it turns out, Pitbull is also a musical artist and that is the music this workout is set to. In fact, Michelle choreographs the moves to each song’s tempo. Don’t worry though, this workout is not overly dancy or hard to follow. They are all moves you have done before if you’ve done Michelle’s workouts, just set to the tempo of Pitbull music. And as it turns out, I am familiar with one Pitbull song, but not as he sings it. I am a fan of Girl Talk–a DJ that does awesome mash ups and one of Pitbull’s songs is featured in one of Girl Talk’s mash ups. I’ll be honest, I like the song much better in the mash up then on its own. So, overall, I wasn’t a fan of the music in this workout. In spite of that, this was a good cardio workout. There is also some lower body mat based work (done on the rebounder) and some core work. But this is mostly a cardio workout. According to my Apple Watch I burned 401 calories.

Pitbull Cardio Bounce Party is 38:33 minutes; 50 second intro, 3:20 minute warm up and 2:50 minute stretch. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. Each move is only listed the first time it appears but each move appears multiple times.

Cardio:

1. Basic bounce
2. Hopping hip twists, arms move in opposition
3. One knee raise each leg + one knee raise + one kick (same leg)
4. High knee run
5. 2 diagonal kicks (same leg) + 2 jumping jacks; repeat combo kicking w/ other leg
6. Scissor runs while turning in a circle
7. 4 ponys + 4 basic bounces (pony=alternating heel digs w/ heels crossing in front of you)
8. 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
9. 2 knee raises (same leg) or 2 rocking horses + hop forward and back 2x, repeat combo on other side of body
10. 2 hopping hip twists to one side, repeat on other side
11. 4 single lateral ski hops + 2 double lateral ski hops
12. 40 second recovery
13. Squats (no jumping)
14. Pulse at bottom of squat (still no jumping)
15. High knee run
16. 180 squat jumps
17. Sprint
18. Hopping heel/hip shifts side to side
19. Basic bounce with alternating overhead punches
20. 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
21. Lateral ski hops to single-single-double pattern + 2 side kicks (same leg), repeat combo on other leg
22. One diagonal kick each leg + 2 hopping hip twists to one side, repeat combo on other side of body
23. Double jacks
24. One knee raise tapping opposite hand to knee + one insole tap (same leg), repeat on other leg then do fast insole taps
25. 30 second recovery
26. Scissor runs to single-single-double pattern
27. Happy monkey (wide high knee runs while bringing elbow to thigh when it raises, other arm is raising overhead)
28. Single scissor runs
29. Alternating low front kicks with alternating front punches

Glutes & Core:

1. Get into a modified side plank on the rebounder (one knee on mat, one hand on frame, other leg extended straight), raise and lower straight leg
2. Still on one knee but now both hands are on the frame and chest facing down, bring knee under body then push leg out straight behind you
3. Same position as #2 but lift and lower w/ leg in hydrant (leg bent at 90 degrees, lift and lower to side)
4. Repeat #2
5. Repeat #1-4 on other leg
6. Reverse crunch (lay on back with hands holding frame above head, lift legs to ceiling, lift and lower hips)
7. Bicycle legs to a single-single-hold tempo (hands behind head, elbow reaches to opposite knee as it comes into chest)
8. Banana hold (lay on back, legs are extended straight and elevated and arms are extended overhead, hold isometrically)

Cardio:

1. Basic bounce
2. Hopping hip twists, arms move in opposition
3. One knee raise each leg + one knee raise + one kick (same leg)
4. High knee run
5. 2 side kicks (same leg) + 2 jumping jacks; repeat combo kicking w/ other leg
6. 4 ponys + 4 basic bounces (pony=alternating heel digs w/ heels crossing in front of you)
7. 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
8. 2 knee raises (same leg) or 2 rocking horses + hop forward and back 2x, repeat combo on other side of body
9. 2 hopping hip twists to one side, repeat on other side
10. 4 single lateral ski hops + 2 double lateral ski hops
11. Basic bounce with alternating overhead punches
12. Lateral ski hops to single-single-double pattern + 2 side kicks (same leg), repeat combo on other leg
13. One diagonal kick each leg + 2 hopping hip twists to one side, repeat combo on other side of body
14. Double jacks
15. Insole taps
16. Alternating hopping knee raises, bring hands toward knees when it raises
17. 4 hopping knee raises on one leg, repeat on other leg
18. One knee raise (hand behind head, bring opposite elbow to knee when it raises) + one insole tap (same leg), keep repeating this combo on same side 4x then repeat 4x on other side
19. Alternating front kicks, arms reach overhead and pull down to leg when it kicks
20. Alternating knee raises, hands are behind head, bring opposite elbow to knee when it raises
21. 4 side kicks same leg, repeat on other leg

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