Top Hits Dance Party Rebounder Workout is super fun rebounder workout from Earth & Owl. It is very dancy cardio. Nikki does this workout with her daughter, Lucy, and, according to Nikki, there are lots more of these types of workouts with Lucy on her YouTube channel. The music was great–we even get some Madonna! According to my Apple Watch I burned 211 calories and spent most of the workout in Zones 3 & 4 of my heart rate. I did come to this workout well warmed up having just finished another rebounder workout.
Each move is done for approximately 50 seconds followed by 8 seconds of rest between each move. During the rest Nikki previews the next move. That is, until the final song–YMCA. Starting at #22 there are no more “intervals” or move previews. It’s all follow along.
Top Hits Dance Party Rebounder Workout is 25:35; 1:15 intro, no designated warm up and no stretch. Even if it isn’t mentioned there is some sort of dancy arm movement with every move.
- Step tap side to side with hips and dancy arms
- 2 wide leg hops while also turning to one side, do one front kick with a single arm punch down with opposite arm, 2 wide leg hips while also turning to other side and repeat the kick/punch with opposite arm/leg
- Hip/heel shift hop side to side with more dancy arms
- 2 hamstring curls same leg + 3 high knee runs, repeat combo on other leg
- Double scissor runs
- Tap each foot forward once then tap each foot back once
- 180 jumps
- Jumping jacks, alternate opening arms overhead in V with opening arms down in an upside down V
- Jack legs wide, jump forward bringing legs together then hop backward 3x with legs together
- Jack the legs in then out then 2x in, jack the legs out then in then 2x out, arms open in a wide V then cross overhead in time with jacks
- Jump backward on an angle then forward then backward on an angle in the opposite direction forming a V with your hops
- High knee jog
- Side step to one side of rebounder and hop 2x, side step to other side and repeat
- Lateral hops, alternate raising arms overhead
- Step side to side with large arm circles forward and back, alternate arms
- Alternating hamstring curls
- Runway strut (a hippy march forward and back)
- 180 wide leg jump followed by 4 health bounces facing the side
- In a partial squat, jack legs
- Marching step
- Wide leg bounce–start facing side and bounce 4x while turning to face other side
- March while doing YMCA moves with arms
- Step side to side with wide arm claps
- Repeat #22 & 23
- Double stomp each foot
- Repeat #22 & 23
- Alternating wide leg heel digs to single-single-double pattern
- Repeat #22 & 23
- Nikki & Lucy free-style dance hop
- Repeat #22 & 23
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
