Earth & Owl: Ava Max Dance Pop Hits Rebounder Workout 15 Minute Full Body EMOM Trampoline Workout

Ava Max Dance Pop Hits Rebounder Workout is a short rebounder workout from Nikki @ Earth & Owl set to all Ava Max music. I am not familiar with this singer but after doing this workout I did enjoy all of the songs. This works really well as a some warm up cardio before moving into a more intense workout, which is how I used it today. I did it before moving on to one of Nikki’s longer, more intense rebounder workouts. According to my Apple Watch I burned 134 calories.

EMOM stands for every minute on the minute. The idea is that each exercise is done for a minute. And they are all done approximately one minute–sometimes a bit longer and sometimes a bit less. All except the very first exercise which is only done for 20 seconds. Nikki previews each exercise when there is about 5-10 seconds left of an exercise. She also shows easier versions of the some of the exercises.

Ava Max Dance Pop Hits Rebounder Workout is 15:55 minutes; no designated warm up, though the first few exercises are pretty low key and serve as a warm up. There is no cool down or stretch. There is a timer in the upper left hand corner of the screen counting down the 15 minutes.

1. Health bounce with deep breath arms
2. Alternate tapping toes out to side, punch same side arm down when tapping foot
3. Alternate tapping feet to the front, punch both arms overhead each time you tap
4. 2 knee raises same leg while doing a single arm cross punch with opposite arm, alternate sides of body
5. Hamstring curl one leg + front kick other leg, alternate sides (this move is actually a little tricky)
6. Hop forward and back, punch arms forward when jumping forward
7. Jumping jacks, alternate Ving arms overhead then down
8. Shift hop side to side while punching both arms down
9. Lateral ski hops to single-single-double pattern, alternate punching arms overhead
10. Hamstring curls, once each leg + side leg lifts once each leg (pull arms back when doing hamstring curls and single arm punch to same side as leg that lifts when doing side kicks)
11. Alternating front kicks with alternating front punches
12. High knee run
13. Alternating wide leg hopping hip twists, punch one arm down each time you hop-twist
14. Alternating knee raise hops, raise arms overhead and pull them down to knee when it raises
15. Hopping hip/heel shift
16. Sprint

For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.