15 Min Glute Focused Rebounder Workout is a cardio + lower body toning workout from Sydney @ Jump & Jacked. You use a resistance loop for the lower body toning. It is all done on the rebounder. It starts with lower intensity cardio, the you do some standing toning then some more intense (but not really intense) cardio and ends with mat based lower body work but done one the rebounder. Other than the warm up, you are wearing a resistance loop for everything. My legs were starting to feel the burn several times! I used both my rubber resistance loop (firewalker) and my booty/glute band. I did have to pause the video to swap out bands. I used the firewalker anytime the band was around my ankles and the glute band when it was around the thighs. This is a great little add on workout. I used it as a cool down after doing one of Earth & Owl‘s more intense cardio rebounder workouts. And since there is no stretch, I finished with Naomi Joy‘s wonderful rebounder stretch.
15 Min Glute Focused Rebounder Workout is 16:22 minutes; 3:30 minute warm up and no stretch. Equipment: rebounder and fitness loop. #1-5 is the warm up and you do not use the resistance loop yet. When there is 4 seconds left of a move, Sydney previews the upcoming move.
- Hopping hip/heel shift
- Glute kicks (alternating hamstring curls)
- Squat tap (partial/shallow squat and when you raise out of squat, tap one toe)
- Squats (no hopping)
- Repeat #1-4 several more times
- (get the resistance loop and place around ankles) Alternate tapping feet out to side
- Glute step back (tap one foot back then return to start)
- Repeat #7 on other leg
- Slow lateral step (tap one leg in and out to side)
- Repeat #9 on other leg
- Repeat #6-10 several more times
- (bring resistance band up around thighs) Basic squat
- Knee abductions (hold squat isometrically, push knees out wider)
- Monster walk (in partial squat, step forward then step back)
- Repeat #12-14 several more times
- (lower resistance loop to ankles again) Jack the legs
- Double jack the legs
- Wide leg scissor runs
- Double scissor runs
- Squat pulses (hold squat isometrically and pulse)
- Repeat #16-21 several more times
- (loop is still around ankles) Get on hands and knees on rebounder, extend one leg out straight behind you, raise and lower straight leg
- Repeat #22 on other leg
- Donkey kicks (still on hands and knees, bend one knee at 90 degrees and press sole of foot to ceiling)
- Repeat #24 on other leg
- Repeat #22-25 but this time do pulses at top of move
For more info on Jump& Jacked and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
