80s & 90s Music Rebounder Workout is a very fun rebounder workout from Nikki @ Earth & Owl. I really loved the music. The beat is a little slower than I would expect for a cardio workout but Nikki makes it work! It starts with The Sign from Ace of Base then Montel Jordan’s This is How We Do it, Wild Thing by Tone-Loc and ends with a more dancy version of Salt N P Pepa’s Push It. It was a very fun cardio workout.
This is a high-low workout. Each exercise is done for one minute; the first 3o seconds is done at a low intensity and the last 30 seconds the move is done at a high intensity. There is a timer in the upper right hand corner of the screen counting down the workout time. When there is 5 seconds left of a move, a video appears with Nikki previewing the upcoming move.
I love these short workouts. They are perfect to use as a finisher at the end of another workout or as a warm up before something more intense. Either way they can help round out your workout time if you have a time goal. I also love to stack them and create my own cardio workout, which is what I did today. I did this with 3 other short cardio rebounder workouts. These short workouts work great for that because they flow one into the next. With this one and the other 3 I did, my cardio time came to 50 minutes. And to round out my hour, I finished it with Naomi Joy‘s 9 minute rebounder stretch, giving me a great 59 minute workout.
80s & 90s Music Rebounder Workout is 14:11 minutes; 35 second intro, no warm up or cool down/stretch. There are 2 moves where you will be partially off the rebounder so either wear shoes or you can do like I did and have a yoga mat on the floor beside the rebounder.
- Hopping hip and heel shifts
- 180 jumps
- Low jog
- Run wide to narrow
- Squats (no jumping) w/ 2 health bounces (feet do not leave mat) between each squat
- Jump forward into squat then hop 2x back to start
- Tap forward with one foot and tap back with other foot, single arm down punch with each tap
- Front tap changes to front kick with front punch
- Dancy step touch side to side
- Double lateral hops, alternate raising one arm overhead
- Repeat #7 & 8 w/ foot movements swapped
- Stand on floor facing rebounder, step one foot on rebounder and lift partially then immediately step back and repeat on other foot
- Stand on floor facing rebounder, step one foot onto rebounder into a knee raise, step back on floor and repeat on other leg
- Step hop side to side with dancy arms
- Stand in split stance, health bounce 2x leaning into front foot then health bounce 2x shifting weight to back leg
- Scissor run
- Repeat #15 with foot position swapped
- Repeat #16
- Alternating heel digs on a diagonal, punch one arm up on a diagonal and one arm down, alternate arm positions
- Scissor hops on a diagonal, front foot does a heel dig (same arms as #19)
- Hopping heel/hip shifts with legs wide
- Alternating low front kicks
- Alternating wide heel digs
- March in place
- March while in partial squat, arms punch down then overhead and feet are stomping down into mat
- Alternating heel digs on a diagonal, swing arms up to sides
- Jumping jacks
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
