15 Min Full Body Rebounder Mobility Workout is a very nice recovery day workout. I was very pleased when I saw Michelle Briehler had posted this. Some recovery days I like to do some easy rebounding then end it with a deep stretch and mobility workout but those kinds of workouts just don’t exist on a rebounder outside of subscription services like Bellicon’s streaming service. Until now! So thank you very much Michelle! This is a feel good mobility and dynamic stretching workout. I felt great by the end of it. I was a little worried when I saw she has you bouncing at the very end but it is very gentle and will not elevate your heart rate or make you sweat.
This workout is done interval style. Each exercise is done for 30 seconds followed by a 10 second transition. There is a progress bar at the bottom left side of the screen counting down the workout time as a percentage. There is a timer right above it counting down the intervals and transitions. During the transition Michelle previews the next move. This is set to music with Michelle giving form pointers.
15 Min Full Body Rebounder Mobility Workout is 19:51 minutes; one minute intro, 3:15 minute warm up.
Mobility:
- Stand on rebounder, extend arms in front of you rounding spine, then pull elbows back behind you arching spine
- Lower into wide knee yogi squat with hands on rebounder frame, then raise hips/glutes into forward fold
- Sit on rebounder with hands behind you, knees are bent with feet on mat and legs wide, drop knees side to side, bringing legs all the way down to mat
- Get on all 4s on rebounder and do cat/cow
- Start beside rebounder with one knee on rebounder and one on floor, place same side hand as rebounder knee on frame and extend other over to side stretching side body then come off rebounder and place hands on floor lifting leg that was on rebounder up behind you
- Repeat #5 on other side of body
- Come into deep lunge with one foot on rebounder and other on floor, alternate sides twisting spine to raise one hand to ceiling
- Repeat #7 on other side of body
- Stand beside rebounder with one foot on rebounder, shift into a side lunge then raise out of lunge reaching both arms overhead
- Repeat #9 on other side of body
- Kneel on rebounder mat, place one elbow on the mat, one hand cupping other fist and other elbow reaching to ceiling, in this position twist torso so chest rotates toward ceiling, pushing upward through bottom elbow, then release back to start
- Repeat #11 on other side of body
- With hands on rebounder mat and feet on floor, flow from down dog to up dog
- Kneeling lunge with back knee on mat and front foot on floor, so a side bend to one side reaching arm overhead and to other side, then reach other arm overhead and behind you arching spine
- Repeat #14 on other side of body
- Sit on rebounder mat with one knee bent in front of you and other bent behind you (pretzel), place hand on rebounder frame, lift hips and reach other arm overhead and to other side, lower hips back to mat and hinge forward over front leg
- Repeat #16 on other side of body
- Lay on back on rebounder, heels on frame, raise and lower hips in bridge
Health bounce: (no intervals)
- Basic bounce keeping soles of feet on mat (health bounce)
- Alternating weight shift/heel lifts
- Repeat #1 & 2
- Repeat #1 but with both arms extended straight overhead
- Continue #1 but extend arms to sides in a T and draw small circles
- Jumping jacks
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
