30 MIN Rebounder Basics – Cardio Sweat + Balance & Core

I feel like this is a bait and switch workout. The title leads you to believe this is an easy workout, right? And even in Michelle‘s write up below the video she says its for beginners. I don’t agree. I will say it is easier than many of Michelle’s other rebounder workouts. And there is no complicated footwork but this is not an easy workout. I saw the title and and write up and thought it was a perfect recovery day workout. Well, this is a little harder than I want to work on my recovery day. But in spite of all of that, it is a good rebounder workout. You are getting cardio, strength and core work in this workout. And true, there are no advanced exercises but everything is relative. I do not think this is beginner level. I mean, there are exercises where you are balancing on the rebounder! And though Michelle verbally suggests a modification to the balance moves there is no modifier showing you how to do it. There is one background exerciser who appears to not be at the same fitness level as Michelle and her regular background exercisers. She is doing some different moves but because it appears she cannot do the moves as quickly or at the level Michelle and the others are doing them. Michelle does not even point that out until near the end when we’re doing core work. I am not a beginner, so I do not need modifications but nevertheless, I think it sets up a true beginner to believe rebounding is not for them, that it is too hard, when in fact there are other trainers out there who will give you true beginner level workouts (Earth & Owl and Jumped & Jack).

30 Min Rebounder Basics is 35:17 minutes; one minute intro, 3:30 minute warm up and 4 minute stretch. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.

Cardio:

1. Basic bounce swinging arms forward and back
2. Alternating hamstring curls, cross arms in front of you then pull elbows back
3. 4 single knee pulls reaching arms overhead and pulling hands down to knee when it raises, repeat on other leg
4. One knee raise + one front kick (same leg) while doing alternating front punches (8 reps of this combo)
5. Repeat #4 on other leg
6. Repeat #2-5 several times
7. Repeat #1
8. Repeat #2-5 for less reps
9. Hopping hip twist to one side
10. 4 single leg kick on a diagonal, raise arms to sides and tap fingers together under thigh when kicking, repeat on other leg
11. Repeat #9 & 10
12. Basic bounce with legs/feet together
13. Wide leg basic bounce
14. Repeat 11-13 several times
15. High knee jog
16. 30 second rest
17. 16 single knee raises (same leg), hand of opposite arm is behind head, bring elbow to knee when it raises
18. 16 side leg raises raising both arms overhead
19. Hopping hip twists to one side
20. Repeat #17-19 on other side of body
21. Repeat 17-20

Balance:

1. Balance on one leg, extend other leg to side and raise arms overhead, side knee raises bringing elbow down to thigh, when you lower leg keep it extended
2. Still balancing on one leg, extend leg behind you but on an angle, lift and lower leg
3. Single leg bounce
4. Repeat #1-3 on other leg

Cardio:

1. Basic bounce
2. Jumping jacks but arms move from thighs out to sides in a T then overhead then back out to sides in a T then back to thighs, each part of the arm movement is in time with the legs jacking
3. Hopping heel/hip shifts
4. Basic bounce swinging arms forward and back
5. Alternating corner kicks (wide kicks on a diagonal, tap fingers together under thighs when kicking)
6. Double lateral hops, alternate raising arms overhead
7. Repeat #5 & 6 several more times
8. High knee run
9. Repeat #5
10. Lateral hops to single-single-double pattern
11. Repeat #5
12. Repeat #10
13. Repeat #8
14. Sprint
15. Repeat #11-13

Core: (Cheryl at the back left of the background exercises is doing modifications)

1. Lay on back on rebounder, legs are raised and bent at 90 degrees, hands are behind head and head/shoulders are elevated, alternate lowering bent legs; changes to lowering and raising both bent legs
2. Lay on back, hands hold rebounder frame behind head, lift legs to ceiling, lift hips in reverse crunch pushing feet to ceiling
3. Still on back, hands behind head with head/shoulders elevated, scissor straight legs; add bringing elbow to opposite knee
4. Still on back, knees bent with feet on floor, hands are behind head, 2 upper body crunches then do one larger crunch reaching both hands towards legs
5. Still on back, legs raised with knees bent at 90 degrees, hands behind head, do pulsing upper body crunches
6. Still on back, extend arms overhead and legs straight in line with hips, pull knees into chest and place hands on calves
7. Still on back, legs extended straight in line with hips, criss-cross straight legs
8. Hold straight arm plank with hands on rebounder mat and feet on floor; lower to elbows and hold; alternate lifting one leg and holding it briefly; alternate tapping legs out to side
9. Down dog stretch with hands on rebounder mat and feet on floor
10. Return to straight arm plank and do 16 push ups
11. Repeat #9

Cardio:

1. Jumping jacks but arms move from thighs out to sides in a T then overhead then back out to sides in a T then back to thighs, each part of the arm movement is in time with the legs jacking
2. Basic bounce with large arm/shoulder circles
3. Hopping heel/hip shifts to single-single-double pattern
4. Alternating heel digs

For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.