40 Min Rebounder Bounce & Barre | Full Body Sculpt & Cardio

40 Min Rebounder Bounce & Barre is a fun cardio + strength training workout from Michelle Brielher. It is also a rebounder workout, so you are using your rebounder in some fashion for everything, including the strength work. This is light weight/barre-inspired/endurance strength work. And I felt the burn at times. I feel like this was one of Michelle’s easier workouts. The cardio intensity was lower than what she normally does and it was more enjoyable as well. The strength work did burn at times but was doable for me–meaning I had to take few personal breaks to thaw out my muscles. Overall a very enjoyable cardio + strength rebounder workout. During one of the cardio circuits words appear on the screen in which Michelle acknowledges the choreography is getting a little confusing. I did not get confused though but that is probably because I am very familiar with Michelle’s rebounder workouts.

40 Min Rebounder Bounce & Barre is 39:38 minutes; one minute intro, 2:50 minute warm up and 1:50 minute stretch. Equipment: rebounder, pilates ball and light dumbbells (1-3 pounds). There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. As soon as the warm up is over pick up your light dumbbells. I used 3 pound dumbbells.

Arms:

1. Extend both arms/DBs straight overhead and hold them there while doing a health bounce (bounce keeping feet connected with mat); alternate bending elbow and lowering one arm/DB to shoulder; changes to double arm overhead shoulder press
2. Jack the legs, arms do alternating front punches
3. Hip/heel shifts while doing single arm punch to side
4. Alternating heel digs with hammer curls
5. Basic bounce, arms do hammer curl into overhead press
6. Side steps with crossover heel tap, double arm front punches on a diagonal so arms cross over each other
7. Basic bounce with arms/DBs extended to sides in a T; extend arms/DBs overhead
8. Alternating knee raises, pull both elbows down to knee from overhead as knee raises
9. Basic bounce with arms extended to a T
10. Hinge forward at hips, with arms close to sides, extended straight arms behind you and push arms/DBs up while doing a very low health bounce; changes to triceps kickbacks; keep arms raised at top of lift and hold isometrically; keeping arms raised behind you, draw small circles w/ DBs

Barre:

1. (turn rebounder on side so you can use it like a barre for balance, get your pilates ball) Stand beside rebounder with one hand on rebounder frame, place pilates ball between thighs, raise heels and lower into a partial squat, squeeze and release ball between thighs
2. In same position as #1, do barre squats (heels raised, spine straight and upright, pilates ball still squeezed between thighs)
3. Repeat #1 but do 3 squeezes then hold squeeze briefly
4. Repeat #2
5. Hold in partial barre squat (ball still between thighs, heels still raised) and tuck hips/pelvis up and release
6. Repeat #1-3
7. Hold bar squat isometrically while squeezing pilates ball
8. (place rebounder on all 4 legs again) Get on hands and knees on rebounder mat, place ball behind one knee and lift leg, keep leg raised and pulse/squeeze ball with calf; changes to pulsing bent leg upward; draw circles with bent leg; lift leg out to side on a diagonal and pulse it upward
9. On one knee and same side hand, holding pilates ball in other hand, raise other leg, extend arm/ball straight in front of you and leg straight behind you, bend knee bringing it forward while also bringing ball to knee
10. On hands and knees, extend one leg out straight behind you and pulse it upward (ball is in opposite hand on the floor); keep leg raised isometrically
11. Repeat #8-10 on other leg

Cardio: (the moves are all repeated but are only listed the first time they appear)

1. Hopping heel/hip shift side to side
2. Basic bounce swing arms forward and back
3. 3 hopping hip twists to one side + one jumping jack, repeat combo twisting to other side
4. One knee raise + one front kick (same leg), repeat combo on same leg then repeat combo 2x on other leg
5. 2 jumping jacks + one knee raise each leg
6. 2 side kicks (same leg) + lateral hops to single-single-double pattern, repeat combo kicking with other leg
7. One knee raise while turned to the side + 2 front kicks with same leg, raise knee again as you turn to other side
8. 2 hopping hip twists to one side + 2 side kicks with same leg, repeat combo on other side of body
9. Scissor run to single-single-double
10. 2 cross jacks + one double jack

Barre:

1. (turn rebounder on side so you can use it like a barre for balance) Lower into wide plie squat and hold; add alternating heel lifts
2. Still in wide plie squat with heels raised, arm not holding rebounder is extended to ceiling, raise in and out of squat; hold at bottom of squat and pulse knees out wider; remain at bottom of squat and pulse; hold isometrically at bottom of squat, releasing the rebounder and extending both arms overhead
3. Bring legs together, raise heels and lower into a barre squat, hold while pulsing knees in toward each other
4. Same position as #3, do squats; hold isometrically at bottom of squat

Cardio: (the moves are all repeated but are only listed the first time they appear)

1. Fast basic bounce
2. Continue fast basic bounce but add an alternating knee raise
3. High knee run
4. Sprint
5. Double jack the legs; changes to jacking in the out then double jump in, then out then in then double jump out

Core: (get your pilates ball)

1. Lean back on rebounder, on forearms behind you, raise bent legs with pilates ball between knees, hold this position while squeezing thighs against ball
2. Same position as #1, lower legs to tap toes to floor then raise them
3. Repeat #1 & 2 several times
4. Lay on back on rebounder, knees bent and feet on floor, pilates ball is under upper back, hands are behind head, do upper body crunches; do large crunches, raise one leg leading with insole and tap heel with opposite hand, alternate sides
5. Same position as start of #4, raise head/shoulders and hold isometrically; keeping head/shoulders raised, pulse upward
6. Place ball between thighs and do a straight arm plank with feet on floor and hands on rebounder mat, lower to elbow plank then return to straight arm plank, continue raising and lowering
7. Hold elbow plank isometrically while squeezing ball between thighs; hold while tucking and releasing hips

Joyful Jump: (the moves are all repeated but are only listed the first time they appear)

1. Hopping hip/heel shifts side to side
2. Jack the legs with large arm circles
3. Basic bounce swinging arms forward and back
4. Alternating heel raise health bounce
5. Hip twist hops

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