As soon as I saw the title of this workout, I knew I had to give it a try. As a child of the 80’s, this brings back great memories. Not just of a great movie, but of the days when we actually listened to local radio stations in our cars and were so happy when they played songs from this movie.
Dirty Dancing Mini Trampoline Workout is a super fun rebounder workout created by Sydney from Jumped & Jack. It is a pretty low intensity cardio workout; perfect for a recovery day or when you just want to get in some movement but do not feel like going all out. Sydney puts together easy to follow move combos and sets them to each song. So the moves themselves are not done to any timed interval but you do repeat the same circuit for a song. Once the song is over, throw it away because Sydney will build a new combo for the next song. One thing I love about this workout is that before each move a video appears previewing it. So there is really no way you will get lost in this workout. The moves are fairly simple, Sydney gives you ample time to prepare and it is done to great music from a great movie. Definitely a winner rebounder workout that I will return to.
Dirty Dancing Mini Trampoline Workout is 17:13 minutes. No warm up or stretch, though a warm up really isn’t needed. Everything is done on the rebounder so shoes are not necessary.
- Hopping heel and hip shifts with deep breath arms
- Squat + side bend, alternate sides w/ a squat between each side (no jumping)
- Step touch; add arcing both arms overhead and to the side
- Basic bounce
- Semi-squat w/ alternating toe tap, arms reach overhead and to the side with each toe tap; changes to pointing one arm in front of you, alternate arms
- Repeat #1-5
- Basic bounce swinging arms forward and back
- Step forward and back
- March w/ hip shifts
- Repeat #7-8
- Alternating hamstring curls
- Step to one side with a reach and pull arm movement, alternate sides
- March forward and back
- Repeat #11-3
- Jack the legs, bring arms down behind you when legs are wide
- Alternating knee raises, bringing opposite elbow to knee
- Alternating heel digs w/out impact; add impact
- Repeat #15-17
- Alternating step stomp forward; add chest fly arms; arms change to pushing both arms overhead
- Basic bounce; add arms–open arms to sides in a T then push arms overhead
- Hop forward and back; add arm circles
- Repeat #19-21
For more info on Jump& Jacked and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
