Mini Trampoline Rebounder Workout is a fun rebounder workout from Nikki @ Earth & Owl. It is a steady state cardio workout that builds. There is no designated warm up but the first two moves are pretty low intensity and serve that purpose. The intensity does build but never gets super intense. Most of the moves are not complicated but I did have minor problems with a few. #8 below took a me a few tries before I caught on but once I caught on I had no issues. And #17 below was done so fast I could not keep pace with Nikki but I did my best! Two of the background exercisers are doing modified/easier versions of the exercises if anything Nikki does is too complicated or intense. I found this to be a very enjoyable workout. There is no cool down or stretch at the end so if this is the only workout you are doing or your last workout of a session, you need to add on a stretch. Nikki has a 10 minute one and my favorite is Naomi Joy‘s 9 minute rebounder stretch. This morning I used this workout as a warm up before going directly into one of Nikki’s more intense tabata workouts. This worked perfectly for that. According to my Apple Watch I burned 187 calories in this workout.
Mini Trampoline Rebounder Workout is 19:36 minutes; 45 second intro. There is a timer in the upper left hand corner of the screen counting down the workout time. Each move is done for one minute. When there is about 5 seconds left of a move Nikki previews the next move.
- Alternating heel digs, raise and lower arms in front of body
- Side steps, arms are at sides, pushing arms behind you
- Jack the legs opening arms out to sides in a T when legs are wide
- Alternating heel digs with bicep curl arms
- Jack the legs, alternate punching arms overhead
- Low jog wide to narrow
- Alternating knee raises on a diagonal, punch arm in front of you when knee raises
- Kick one leg back and the other leg forward, basic bounce 2x then repeat the kicks starting with the other leg
- Alternating knee raises with alternating front punches (punch with opposite arms)
- One knee raise + one hamstring curl with other leg, pull arms down when knee raises and do tricep kickback when doing hamstring curl
- Jumping jacks, raising arms to shoulder level
- Pendulum legs (alternate lifting legs out to sides)
- Jump forward and back punching arms forward when jumping forward
- Hopping hip twists, arms are extended to sides in a T, bend one elbow when doing hip twist bringing fingers to chest, alternate arms with hips
- Jump forward punching arms forward the jack the legs punching arms to sides
- Alternating wide leg heel digs
- Fast alternating taps to sides with fast bicep curl arms
- High knee jog
- Sprint for the last 35 seconds
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
