1970s Music Gentle Rebounder Workout is one of Nikki @ Earth & Owl‘s easier rebounder workouts. It is low key cardio with lots of great music from the 70s–George Harrison, Fleetwood Mac, Jim Croce. I’m a child of the 80s (graduated from high school in 1989) but I still love some good 70s music. There are no complicated moves in this workout and the intensity of the moves is up to you. You can can keep it low key, which is how Nikki demonstrates it, or do things to make the moves more intense, which is what I did. For example, with each move, make sure you are pushing down hard into your rebounder with your feet; make sure you are adding a low hop to the moves (which will naturally happen if you are pushing down hard); some of the moves you can turn into a knee raise (#12) or a high knee run (#19) or hamstring curls (#8 & #23); replace steps with hops (#11). I did all of those things and I feel like I got a good steady state cardio workout. According to my Apple Watch I burned 212 calories. It was a very enjoyable workout. I used it on my recovery day to warm myself up before doing some mobility work.
Each exercise is done for approximately one minute. When there is a few seconds left of a move, Nikki previews the next move There is a timer in the upper left hand side of the screen counting down the total workout time. When Nikki adds a jump to some of the moves she sometime shows an alternative without the jump.
1970s Music Gentle Rebounder Workout is 24:06 minutes; no designated warm up and no stretch.
- Start with feet together, step feet out wide then jump them together
- Health bounce with alternating back stroke arms
- Step side to side while pushing arms in front of you
- Still stepping side to side, but now pushing arms overhead
- Alternating wide leg heel dig, swing arms up to sides
- Alternating heel raises with running man arms
- Continue heel raises, arms do bicep curl into overhead press
- Alternating tap back with bicep curls
- Alternating heel digs, pushing arms down toward foot when doing heel dig
- Hopping heel/hip shifts, alternating waving arms overhead
- Step forward + hop back
- Alternating heel raises, arms are extended to sides in a T, alternate bending elbow and bringing hand to chest
- Side to side hop tap
- Health bounce with alternating front punch
- Alternating cross taps with alternating front punches
- Jack the legs with bicep curls
- Alternating kicks on a diagonal, push hands down in front of you
- Hop forward bringing arms in front of you, hop back bringing arms behind you
- Low jog (only lift heels)
- Alternating knee raises to the side
- Alternating kicks on a diagonal, single arm punch overhead with opposite arm
- Alternating wide leg heel digs
- Alternating tap backs with alternating bicep curls
- Hopping heel/hip shifts with arms extended in front of you and drawing circles
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
