DAY 12: 30 MIN Rebounder Active Recovery Bounce & Deep Stretch

I was very excited when I saw this rebounder workout. There are so few of these types of workouts out there. But unfortunately, I was disappointed. Not because it is a bad workout! It is an excellent workout. But because I thought this was a new workout because it is part of Michelle Briehler’s 2 week Perimenopause/Menopause Challenge. All of the other workouts in this challenge were created in January 2025. And apparently she decided to finish this challenge with a recovery level workout. Great idea! Except she apparently didn’t feel like creating something new. She just “repackaged” a workout she created in 2022. She changed the name and the associated picture and made it day 12. I didn’t realize until it was too late that I have already done and reviewed this workout back in 2022. Here is that review. As you can see, it had a different title and associated picture. But since I spent time creating another review post, and they now appear to be entirely different workouts (but are not), here we go again.

30 Min Rebounder Active Recovery Bounce & Deep Stretch is an excellent recovery day workout. It starts with some easy, low intensity cardio rebounding to warm you up and ends with a nice long deep stretch. For a more detailed summary you can visit the original review post. I still agree with everything I wrote then. This is a very enjoyable, feel good recovery day workout.

30 Min Rebounder Active Recovery Bounce & Deep Stretch is 32:20 minutes; 45 second intro, 13:30 minute cardio bounce and 17:15 minute stretch. Most of the cardio moves are done multiple times but they are only listed the first time they appear.

Cardio:

1. Basic bounce; add swinging arms forward and back
2. Jumping jacks
3. Double jacks
4. Double scissor runs
5. Single scissor runs
6. Hip and heel shift hops
7. Hopping hip twists to one side
8. Lateral double skiers
9. Alternating knee raises, raise arms overhead and pull them down to knees
10. Alternating low kicks on a diagonal
11. Side kick 4x (same leg) then repeat on other leg
12. 4 knee raises (same leg), repeat on other leg
13. High knee jog
14. 2 jumping jacks + one front kick each leg
15. Scissor runs to single-single-double patter
16. One knee raise + one hopping hip twist to one side

Stretch: (14:15) (you are on or using the rebounder for all stretches)

1. Wide leg forward fold, hands hold rebounder frame; reach one hand to ceiling in a spine twist
2. Yogi squat, hands still holding rebounder frame; raise hips into wide leg forward fold
3. Lunge with front foot on floor and back knee in rebounder; reach one arm to ceiling
4. Figure 4 stretch (laying on back on rebounder)
5. Still laying on back, open one leg out straight to side stretching inner thigh
6. Pull one bent leg across body into a spinal twist
7. Repeat #4-6 on other leg
8. Sit cross-leg on rebounder, hands hold frame in front of you, hinge forward over legs
9. Still cross-leg, do a spinal twist
10. Rebounder is on its side, face the rebounder and place the heel of one foot on top of rebounder frame, foot flexed, hinge torso forward over straight leg
11. Heel is still on rebounder frame, turn torso to side, so leg is open to side, keep leg straight and do a side bend, reaching same side hand to foot and other arm overhead and to the side; rotate torso back toward elevated leg and hinge torso forward over straight leg
12. Repeat #10 & 11 on other leg
13. Standing beside rebounder (still on its side), cross one leg behind hind the other and reach one arm overhead into a side stretch
14. Sit cross leg on rebounder again and push knees down with elbows
15. Still sitting cross-leg, hold rebounder frame at sides with hands and do neck stretches
16. Place hands behind head and open elbows to sides stretching chest

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