Rebounder Dance Workout is another fun rebounder workout from Nikki @ Earth & Owl and Nikki’s daughter. The moves in this workout can get a little dancy. Most are easy to follow but a few of the moves were a bit confusing for me. I did manage to do the majority of them but the last move in this workout I just had to do my own version of the arm movement because I just couldn’t catch on! But regardless, it was a great cardio workout set to great music that I really enjoyed. I love these short rebounder workouts because I stack them. This morning I strung together 3 short rebounder workouts that have no warm up or stretch to give myself 50 minutes of cardio. Then I ended with Naomi Joy‘s rebounder stretch.
Rebounder Dance Workout is 20:44 minutes; 30 second intro, no warm up or cool down/stretch. Each exercise is done for one minute followed by a 8 second transition. During the transition the upcoming move is previewed. There is a timer in the upper left hand corner of the screen counting down the total workout time.
- Basic bounce swinging arms forward and back
- Hop forward punching both arms forward, jump back and tap one leg out to side while also punching same side arm down, alternate legs when tapping leg out
- With legs wide quarter turn jump to one side, jump back to front and cross jack the legs, alternate sides when quarter turn jumping
- Alternate 2 high knee runs w/ 2 wide leg runs
- Jumping jacks
- Jack the legs 2x + 3 alternating front kicks
- Step to the side by stepping one foot behind you grapevine style then do one hop
- Lateral hop 2x then hop to center of rebounder mat in a partial squat with legs together
- Alternate rotating one knee inward while punching down with same side arm
- One wide leg knee raise + one hamstring curl (same leg), repeat combo on other leg
- Lift one leg out to side + one cross punch, repeat on other side of body
- Scissor run legs 2x + one jump punching arms overhead
- Jog
- Reach one arm overhead while hopping and shifting one hip/heel to side, alternate sides
- Kick each leg out on an diagonal while also doing cross punches with opposite arm then tap each leg out to side while punching down with same side arm
- Sprint
- Face the side and do 2 double hip/heel shift hops waving arms overhead + 2 fast waving arms down with single hip/heel shifts, do a 180 jump to face the opposite direction and repeat
- Alternate tapping toes to the front while punching down with opposite arm
- Cross jack the legs while pushing arms overhead
- 2 double hip/heel shift hops + one jumping jack opening arms in a low V to a high V when legs are wide
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
