Tribal & Reggae Beats Rebounder Workout is a quick and fun rebounder workout from Nikki at Earth & Owl. It is made up of one circuit of 10 moves. It has no warm up but you do the first pass through the circuit at slower tempo so that can kind of serve as a warm up. The graph on my Apple watch shows the difference between the first 10 minutes of the workout and the second 10 minutes. I was in Zones 1, 2 and 3 the first time through the circuit but the second time through the circuit I remained in Zones 4 & 5. So, for me at least, the second time through was actual HIIT level cardio. It was fun and the music/beat was good and motivating. This is an all music/no talking workout. I did not have a probably with any of the move combos the first time through the circuit. But when the tempo sped up I did have a problem with #9 below. I could not keep pace with Nikki and crew. I didn’t have a problem doing the move, just doing it to the faster pace. According to my Apple Watch I burned a total of 223 calories and spent a total of 6:20 minutes in my peak heart rate zone. This is a great add on workout. I did it in combination with Nikki’s 30 Minute HIIT to the Beat rebounder workout.
Each exercise is done for 50 seconds w/ a 5-7 second transition in which the next move is demonstrated. There is a timer in the upper left hand corner of the screen counting down the interval time. And as the title states, there is no talking.
Tribal & Reggae Beats Rebounder Workout is 21:27 minutes, no warm up and one minute cool down march.
- Cross jacks, arms are extended to sides in a T and wrists cross overhead in time with legs
- Squat jack variation: jump out into squat and when you jump in, land on one leg and hop 2x on one leg, alternate legs each time you jump in from the squat
- Turn to side and do one knee raise + one hamstring curl w/ other leg, repeat then turn to other side and repeat combo with leg movements swapped (rocking horse)
- 2 scissor runs + 2 narrow hops
- Jump forward punching both arms in front of you and when you jump back do one jumping jack raising arms to sides
- 2 jumping jacks with goalpost chest fly arms + one hamstring curl each leg while push arms behind you tricep kickback style
- Alternating toe taps the the front with single arm front punches
- Alternating knee raises, arms are extended overhead, bring opposite elbow down to knee when it raises
- Arms are extended overhead, jack the legs once lowering arms down in front of you to sides + then do one hopping hip twist to one side while lowering one arm to side, repeat this combo twisting to other side
- Wide leg fast feet
- Repeat #1-10 but to a faster tempo
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
