30 Minute Full Body Rebounder Workout Routine is a fun rebounder workout from Nikki at Earth & Owl. This workout is choreographed but none of the moves are complex or difficult to learn. It is one long routine that Nikki builds one move at time. Each time you learn a move you do it a lot. Then you run through the entire routine, adding on the move you just learned. Nikki shows easier and harder versions for some of the moves. The workout ends with 5 minutes of core work. Everything except the warm up and stretch are done on the rebounder and even those can be done on the rebounder so shoes are not required. Nikki cues in this workout, so there are no graphics other than a timer counting down total workout time. According to my Apple watch I burned 309 calories and I spent 9 minutes in Zone 4 and 9 minutes in Zone 5. Some good cardio! I did come to this workout already warmed up from another rebounder cardio workout.
30 Minute Full Body Rebounder Workout Routine is 31:17 minutes. The warm up starts on the floor and is about 2:15 minutes. The workout ends with 5 minutes of core work then a 50 second stretch. There is a timer in the upper left hand corner of the screen counting down the workout time.
- Basic bounce swinging arms forward and back
- Tip toe jog (low jog, just raising heels); clasp hands in front of you with elbows bent and twist arms side to side; changes to high knee jog (arms stay the same)
- Alternating insole taps
- Alternating knee raises, cross down punch with opposite hand when knee raises
- Alternating front kicks with front punches (opposite hand from leg that is kicking)
- Hopping hip twists (hips turn to side, to front then to other side), arms are kept close to sides with elbows bent and fists near shoulders, lower one arm as you do hip twist, alternate arms with sides
- Repeat #3-6 doing 4 reps of each
- Repeat #7 for 2 reps each
- Repeat #2 + 8
- Scissor runs; turn in a circle
- Repeat #9 + scissor runs in a circle
- 2 knee raises same leg, repeat on other leg
- Basic bounce, arms punch out to side then elbows bend bringing fists in front of chest (arms are still extended to sides); add hopping to the front 3 counts then hopping back
- Combine #12 & 13
- Repeat #11 + 14
- Jumping jacks, arms raise to sides in a T then overhead then back to sides then down
- Repeat #15 + 16
- Raise arms overhead, lift one heel while also pivoting it to side while lowering same side arm, alternate sides; feet change to raising foot behind you and tapping heel
- Arms are still raised overhead, do alternating side knee raises, bring same side elbow down to thigh when knee raises
- Combine #18 & 19 doing 2 reps of each
- Repeat #17 + 20
- Fast feet jog
- Repeat #21 + 22
Core: (5 minutes, each exercise is done for one minute)
- Lay on back on rebounder and extend straight legs to ceiling, lower both legs to one side then to the other, hands hold the frame of the rebounder at sides (windshield wiper legs)
- Still on back, straight legs still extended to ceiling, slowly lower legs down until they are in line with hips then slowly raise them back to ceiling
- Still laying on back, legs still extended to ceiling, draw circles with legs
- Repeat #3 circling in opposite direction
- Still laying on back, legs still extended to ceiling, alternate lowering legs scissor fashion
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
