Gentle Rebounder Workout + Stretch is a fun rebounder workout from Nikki @ Earth & Owl. This is a cardio workout that ends with a long stretch. It is made up of one long routine that is built combo by combo. Nikki teaches you two moves, then you combine them. Each time she teaches you a combo you then run through all of the ones you have already learned. Once you’ve learned them all you run through the full routine several times. When she first introduces a combo she shows you the easier version then she shows you the more intense version. There are several ways you can approach this. If you are beginner or you just want an easier workout, just do the easy versions. If you are more advanced and/or you want a more intense workout, every time the combos are repeated you do the more intense version even if Nikki is doing the easy version. Or you do it interval style by following Nikki’s lead. She alternates intense versions of the combos with easier versions. I mostly followed Nikki but I did more of the intense versions than easy versions. But I did occasionally do an easy version to give myself a recovery. I really enjoyed this workout. The music is good though not great. You get no music during the stretch. I burned 296 calories.
Nikki’s usual camera wasn’t working so she apparently had to use her iPhone or iPad to film it. So rather than this workout being full screen, it is a rectangle–like a phone screen. Because she is filming this live, she stops several times and comes up close to the camera to read what people are typing and respond to it. My question about this is–are these people just watching her work out? I have never stopped a workout to type something on my iPhone. This is not the only workout I’ve seen where people do this (other trainers–this is the first Earth & Owl workout where I’ve seen this) and I find it very perplexing. I would like to hear from people who do this. I am honestly curious. If you are typing comments during a workout, are you actually doing the workout or just watching the trainer? And if you are working out, why do you stop the flow of the workout to type something? And if you are just watching the trainer do the workout (for 40+ minutes), why just watch and not do?
Gentle Rebounder Workout + Stretch is 41:42 minutes. This workout was filmed live so the first 1:50 minutes is Nikki getting the camera set up and talking to viewers. The last minute is Nikki talking to viewers again. There is no designated warm up but the first few moves serve as a warm up. Once the moves are combined they are repeated several times, but they are only listed the first time they appear. Additionally, Nikki alternates between the easy and more advanced levels of the moves.
Cardio (30 minutes)
- March in place
- Health bounce
- Tap one foot to the front then to the side, repeat on other foot, punch same side arm down towards foot when tapping
- Continue #3 but toe tap changes to a kick
- Squats (no jumping); gives the option of adding a jump
- #3 + #5; gives the option of #4 + #5 with the hop
- March forward and back
- Hop forward and backward
- Alternating side taps, same side arm punches down when tapping
- #7 + #9
- #8 + #9
- #8 +#9 but kick to side instead of tapping
- Raise arms into goal post, do alternating low knee raises (knee bends and heel raises but tow stays on mat) while twisting torso and opposite elbow toward the knee
- Continue #13 but now do a full knee raise bringing elbow to knee
- Alternating heel digs to the side while raising arms to sides in a T
- Jumping jacks
- #13 + #15
- #14 + #16
- Hopping heel/hip shift
- Basic bounce, arms are raised to sides in goal post, bend elbows bringing fists to shoulders then back to goal post bicep curl style
- Continue #20 but arms change, arms still raised to shoulders but now when elbow bend forearms swing downward, still bringing fists to shoulders (triceps)
- #20 + 21 while jacking feet rather than basic bounce
- Lower into a partial squat then step wide then narrow, remaining in partial squat
- Squat jack the legs
- 3 wide leg health bounces + one hamstring curl, repeat doing hamstring curl on other leg
- Continue #25 but tap back instead of doing hamstring curls
- Low jog or high jog
- #25 + #27
- Run through all of the moves you learned in the order they appear above several times
- Sprint for 30 seconds
Stretching (7 minutes, though she stops several times to talk to people who are typing comments)
- Standing on floor, place one heel on rebounder and with leg straight, hinge forward over leg to stretch hamstring and calf; add pointing and flexing foot
- Forward fold with hands on rebounder frame and feet on floor; alternate raising toes and heels
- Still in forward fold from #2, raise one arm to ceiling, twisting spine
- Standing on floor do hip circles
- Stand with legs wide facing rebounder, place hands on rebounder frame and side lunge side to side, stretching inner thighs
- Wide leg forward fold with feet on floor and elbows on rebounder mat
- Large arm/shoulder circles
- Place hands behind head and open elbows wide; circle elbows/shoulders
- Neck stretches
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
