20 Minute Weighted Rebounder Session is a short but fun rebounder workout from Claire @ SanFran Fitness. This is a full body cardio + strength workout. You are not doing any heavy lifting here, but you are using light dumbbells all through the workout. Your arms will get some strength workout both during the cardio and the toning. Your lower body gets worked during the toning and rebounding, especially with hand weights, works your core. Using hand weights also helps get your heart rate elevated during the cardio portion. There are no complicated moves. According to my Apple Watch I spent 3 minutes in my peak heart rate zone (Zone 5) snd 10 in Zone 4. This was during the cardio. During the toning my heart rate dropped into Zone 3.
This is a circuit workout. The first half of the workout is a cardio and upper body toning circuit that is repeated 3 times. The second half of the workout is pure toning with no jumping. That is also one circuit that you repeat 3 times.
20 Minute Weighted Rebounder Session is 25:44 minutes; 30 second intro, no designated warm up and 1:50 minute stretch. Equipment: rebounder and light hand weights. Claire is using 1.5kg/3.3 pound hand weights. I used 3 pound hand weights.
Cardio:
- Heel shift push down side to side with running man arms
- Basic bounce, sweep bent arms forward and back
- Basic bounce with alternating straight arm front raises
- Basic bounce with double arms straight arm front raises
- Heel shift push downs side to side, alternate punching arms/DBs downward
- Alternating wide leg heel digs with bicep curls
- Tap same leg out to side 16x, arms do bent arm lateral raise
- Repeat #7 on other leg
- Alternating hamstring curls with upright row arms
- Basic bounce, do one single arm overhead press each arm + one double arm overhead press
- Hopping hip twists, hold DBs together in front of chest, arms move in opposition to hips
- Single leg knee raise, bring opposite elbow toward knee when it raises, 16 reps on same side
- Repeat #12 on other side of body
- Alternating low front kicks, arms are extended out to sides isometrically with palms facing upward
- Alternating heel digs to side with alternating bow and arrow arms
- Double hop forward and double hop backward, straight arm front raise when hopping forward, lift straight arms behind you when hopping backward
- Jumping jacks
- High knee jog with alternating front punches
- Repeat #1-18 two more times
Toning:
- Step out squat side to side with double arm hammer curl when in squat
- Stand at edge of rebounder mat with outside foot resting on outside of rebounder frame, side leg lifts, for arms one arm does a straight arm front raise and the other arm does a straight arm side raise
- Stand in the middle of the rebounder, balance on one leg while doing a front knee raise w/ other leg while also doing a straight arm front raise then without touching mat (and still balancing on one leg), lift straight leg behind you while also lifting straight arms up behind you
- Repeat #1 & 2 on other side of body
- With legs together, lower into a narrow squat and hold isometrically, lift straight arms behind you with palms facing each other and pulse arms/DBs upward
- Repeat #1-5 two more times
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
