12 Minute Rebounder Workout for Lymphatic Drainage is a fun rebounder workout from Sydney @ Jump & Jacked. It is set to some great music and gives you a short burst of cardio. I really like these short workouts. They give you some good cardio and are perfect add ons to other workouts. I also like to stack them. Put together 3-4 of Sydney’s 10-15 minute workouts and you have a long cardio session. Since her workouts don’t really have warm ups or cool down/stretches, they flow right into each other. In this workout, Sydney does a series of moves, usually set to the song’s tempo/rhythms, and you repeat those moves until the song is over. When the next song starts, she introduces a new series of moves. Lots of fun! According to my Apple Watch I burned 107 calories.
12 Minute Rebounder Workout for Lymphatic Drainage is 13:04 minutes. 4 seconds before a move changes a video appears of Sydney previewing the next move.
- Shift hop heels/hips side to side; add alternating punching arms down
- Alternating stomp marches; add swinging arms forward and back
- Glute kick/hamstring curls; add chest fly arms
- Alternating toe taps to the front
- Repeat #1-4
- Squats (no bouncing)
- Step touch
- Basic bounce
- Jack the legs bringing the knees up and pushing down hard into the mat; add pushing arms in front of you
- Fast alternating toe taps to the front keeping legs wide; changes to double taps
- Repeat #7-10
- Basic bounce but higher (feel good bounce)
- Alternating heel digs; changes to doubles
- High knee jog
- Repeat #12
- Jump forward and backward
- Repeat #13 & 14
- Repeat #16
- Alternating tap backs; add alternate pulling elbows back as if dong a row
- Basic bounce
- Scissor runs; changes to double scissors
- Twist w/ punch (hop twist to one side w/ a single arm punch, alternate sides)
- Repeat #19-22
For more info on Jump& Jacked and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
