Ultimate 80s Mini Trampoline Rebounder Workout is another fun rebounder workout from Nikki @ Earth & Owl. As the title indicates it is set to all 80s music. Whether it is “ultimate” or not is up for debate, but if you are a child of the 80s like I am, you will recognize every single song. During the intro, Nikki explains that she starts the workout with slower beats per minute (bpm) songs and then the bpm increases as the workout progresses. So the first song serves as a sort of warm up then the intensity increases. According to my Apple Watch I burned 298 calories and spent 9 minutes in Zone 5. The graph shows my heart rate steadily increasing with the bpms until the last 9 minutes are all red. Great cardio workout! It was lots of fun, great music and no complicated moves. Since there is no cool down or stretch, I used one of Jump & Jacked‘s less intense workouts to cool myself down then added on Naomi Joy‘s wonderful rebounder stretch. Great overall workout this morning!
There is a timer in the upper left hand side of the screen counting down the workout time. Each move is done for one minute. When there is 4 seconds left of a move, a video appears with Nikki previewing the next move. She also shows easier versions of some of the exercises.
Ultimate 80s Mini Trampoline Rebounder Workout is 32:56 minutes; 1:30 minute intro, no designated warm up and no cool down/stretch.
- Step wide then narrow
- Double weight shift health bounce (raise one heel while leaning weight onto other leg and doing a double health bounce then shift to other side)
- Fast alternating health bounce heel shifts (same as #2 but faster, still raising heels and only doing single bounces)
- Double hop forward and back, raising arms overhead when hopping forward
- Single hop forward and back (same arms)
- Alternating heel raises/knee bends (like a low jog) with goal post chest fly arms
- Legs are similar to #6 but more like front toe taps, push arms overhead shoulder press style
- Alternating cross top taps to the front, push arms straight in front of you then pull elbows back
- Step side to side with bicep muscle arms (arms are raised to shoulder level, do bicep curls bending elbows and bringing fists to shoulders
- Continue #9 with side tricep kickback arms (arms are still opened to sides)
- Hopping hip shifts (mostly just the heels twist), alternate opening arms overhead in a V shape
- Cross jack the legs with chest fly arms
- Kick one leg to the front while punching to front with opposite arm then kick same leg to the side while punching to the side with same side arm, repeat on other side of body
- Starting at back of rebounder, jack legs wide and when you bring legs together jump to front of rebounder, small hops backward back to start (arms open to sides when jacking legs, bring arms in front of you when jumping forward then pull elbows behind you when jumping backward)
- Jack the legs, open arms out to sides when legs are wide, arms are overhead when legs are together, back to sides when legs are wide then down to thighs when legs are together
- Alternating heel digs
- Double scissor runs
- Jog w/ hands clasped at chest level, twist arms toward knee when it raises
- Hop while opening one knee out to one side (toe remains on rebounder) while punching down with opposite hand, alternate sides
- Squat, when you hop out of squat, also turn legs/hips to side
- Alternating wide leg heel digs with a single arm overhead punch with same side arm
- Scissor jack the legs on a diagonal (front leg does a heel dig), punch one arm up and one arm down on a diagonal
- Repeat lower body portion of #19, arms are both extended overhead bring same side elbow down to hip when opening knee
- Jog in place
- Double jacks with bent elbow chest fly arms
- Alternate tapping one leg out to side while same side arm punches to side
- Alternating hamstring curls with hammer curls into tricep kickbacks
- Alternating knee raises with bicep curls
- Alternating knee raises with overhead shoulder press arms
- Alternating front kicks, raise arms to sides when kicking
- Sprint
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
