Full Body Rebounder Cardio & SOULfusion | Build & Burn | Low Impact

I have never heard of SOULfusion but I do love rebounding so I decided to give this workout a try. I googled “SoulFusion” and found a SOULFusion website that defines it as a “creative blend of yoga-inspired flows, short cardio bursts, balance sequences, and bodyweight and weighted strength training exercises all set to crazy fun music.”

That pretty much sums up this workout. It is a cardio + strength workout and the cardio is all done on the rebounder. Each component has its own circuit. The strength is bodyweight and light dumbbells. There is yoga, balance work and core work. There is a lot going on in this workout and it will work your entire body. According to my Apple watch I burned 404 calories.

I did find this to be a challenging workout but between most of the segments below you get a pretty long break. I didn’t love this workout though I think I would have when I was younger. My workout tastes have changed over the years and though I got an excellent full body workout, it isn’t a workout I’m jonesing to return to. It did make me nostalgic of Naomi Joy’s cardio + strength rebounder workouts that I used to do all of the time. I need to return to those once I finish my current rotation (which I am so close to being finished with! Only 3 more weeks left of a 10+ month rotation!).

Michelle and crew are wearing one pound Lace Up wrap around wrist weights in this workout. I have been doing Michelle’s workouts for so long that I finally got myself a pair and I really like them. However in the past I just used 2 pound handweights. This workout does not have a stretch at the end so I added on Naomi Joy’s 9 minute rebounder stretch–that is one workout of hers I return to frequently.

Full Body Rebounder Cardio & SOULfusion is 53:59 minutes; 45 second intro, 2:45 minute warm up and no stretch. Equipment: rebounder, fitness mat, wrist weights or 1-2 pound hand weights and additional light dumbbells (3-5 pounds). There is a progress bar in the upper right corner of the screen counting down the workout time as a percentage. The warm up is done on the rebounder.

Cardio (on rebounder): (the moves are repeated many times but are only listed the first time they appear)

1. Stagger arms jacks (arms open to sides in a T then overhead then back to sides in a T then back to thighs–this is all done in time with legs jacking)
2. Alternating knee raises with alternating cross punches
3. 4 single knee raises with 4 single arm cross punches, repeat on other side
4. One side knee raises + one side kick (same leg), repeat combo on other side
5. Double lateral hops, alternate raising arms overhead
6. High knee run
7. 8 single leg kicks, repeat on other leg
8. Basic bounce swinging arms forward and back
9. 2 hopping hip twists to one side + 2 single leg front kicks (same leg), repeat combo on other side of body
10. Double jacks

Lower Body (move rebounder out of the way and get wrists weights):

1. Calf raise + squat
2. Squat narrow to wide remaining in partial squat when stepping out
3. Squat into a crescent knee
4. Cross back/curtsy lunge pulsing 2x then step back leg into side lunge and lift leg into a side raise when coming out of lunge
5. Step leg out side and do 3 alternating stationary side lunges then step legs together
6. Repeat #1-5
7. Repeat #1-6 on other side of body
8. Repeat #1
9. Step out squats, alternate sides
10. Squat jacks

Upper Body: (remove wrist weights and get your fitness mat and dumbbells, place dumbbells at top of mat; Michelle is using 5 pound dumbbells, I used 6 pound dumbbells)

1. Sun salutation (deep breath reaching arms overhead, forward fold then step or jump back to plank, down dog, plank, step or jump feet into hands and stand)
2. Repeat Sun salutation but when in first plank, lower down tricep push up style then raise into up dog, down dog then lower knees toward mat and pulse knees down 3x, step one leg forward into deep lunge, take one DB in same side hand as front leg, extend arm/DB to ceiling then bring arm/DB under body reaching toward back knee, release DB and step foot back to plank
3. While in plank, step one foot forward so knee is bent at 90 degrees with knee hovering above mat, step other leg in to meet it then step one foot back to start and hold briefly, repeat this movement pausing briefly very 3rd move–it is a mountain climber variation)
4. Back in plank, step one leg forward into deep lunge (opposite leg from #2), take one DB in same side hand as front leg, extend arm/DB to ceiling then bring arm/DB under body reaching toward back knee, release DB and step foot back to plank
5. Repeat #3
6. Repeat #1
7. Repeat #1 Sun salutation but when in first plank, lower down tricep push up style then raise into up dog, down dog, jump or step feet back to hands and stand
8. Narrow squat
9. Hold both DBs in one hand, balance on one leg (same side leg as arm holding DBs) and do bicep curls
10. Single arm back rows while in deep runners lunge (still holding both DBs in one hand)
11. Repeat #7 & 8 on other side of body
12. Flow between plank and down dog
13. Repeat #7
14. Repeat #8
15. (get DBs again) Stand with legs wide, toes turned out and lowered into a partial sumo squat, do 2 alternating front punch then 2 alternating cross punches
16. Lower into a wide leg sumo squat and pulse 3x, raise out of squat while pushing both DBs (while pressed together) overhead
17. Repeat #15 & 16
18. Repeat #12
19. Repeat #3

Rebounder Cardio: (the Lace Up wrap weights on back on everyone’s wrists though they did not tell you to put them on or give you time to put them on, so I had to pause the workout) (the moves are repeated many times but are only listed the first time they appear)

1. Basic bounce swinging arms forward and back
2. Hop 2x with legs wide, 2x with legs together + 4 alternating heel digs
3. Hopping hip twists, arms move in opposition to hips
4. Alternating wide leg kicks
5. Jumping jacks
6. Jack the legs while swinging one arm forward and one to the side
7. High knee run
8. Lateral ski hops
9. 2 lateral hops + 2 side kicks (same leg)

Yoga Flow: (remove wrist weights, move rebounder out of the way and get fitness mat)

1. Warrior one bringing arms in front of you while leaning torso forward then sweep arms back while raising out of lean
2. Balance on one leg with other leg raised behind you, one arm reaches for the ground the other for the ceiling, bring hands together while pulling knee in
3. Stand with legs wide, do 3 alternating stationary side lunges then raise onto one leg doing a knee raise with other leg
4. Stand with legs wide, lower into a squat with hands in prayer then open arms out to sides and overhead while raising out of squat and arching spine
5. Flow between 3 legged dog and plank with one leg elevated
6. In plank, pull knee to same side elbow outside of body then bring leg to floor behind you lowering glutes almost to mat
7. Stand with legs wide, hands clasped overhead and leaning to one side
8. Triangle pose
9. Stand with legs wide, do 2 alternating stationary side lunges and extend both arms overhead
10. Repeat #1-9 three more times doing less reps each time
11. Deep runners lunge, extend one arm to ceiling (same side arm as front leg)
12. Repeat #1-11 on other side of body

Rebounder Core:

1. Dead bug (lay on back on rebounder, legs raised and bent at 90 degrees, both arms extended to ceiling, extend one leg straight in line with hips while raising opposite arm overhead, alternate sides)
2. Still on back on rebounder, legs raised with knees bent at 90 degrees, hands behind head, crunch upper body 2x then crunch up higher while reaching arms toward ankles
3. Bicycle maneuver
4. Repeat #1-3
5. Forearm plank hold (elbows on rebounder, feet on floor); alternate tapping knees to floor
6. Alternate forearm plank with straight arm plank
7. Slow mountain climbers in straight arm plank
8. Still in straight arm plank, raise one leg and swing it out to side and back
9. Hold forearm plank, raise and lower hips in this position

Rebounder Cardio:

1. Basic bounce swinging arms overhead and down to sides
2. Hopping hip/heel shifts
3. Hop on one leg
4. Repeat #3 on other leg
5. Pendulum alternating side leg kicks
6. Hopping hip twists
7. Basic bounce with large arm circles
8. Hop forward and back swinging arms out to sides and in front of you

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