I own a ropeless jumprope that I never use so I was very pleased to see that Nikki @ Earth & Owl has started posting rebounder workouts that use a ropeless jumprope. Her ropeless jumprope is different than mine. I just have a basic one. With hers, you can attach different weights to swing. Mine was not expensive. The one Nikki is using is $200! 😱
The workout is done in 3 minute blocks. 3 minutes of low intensity jump roping on the rebounder using the ropeless jump rope followed by 3 minutes of higher intensity cardio without the jump rope. Each move is done for one minute. For the more intense cardio Nikki shows easier versions of the moves. A video appears in the lower lefthand corner of the screen previewing the next move 4 seconds before the move changes. There is a timer in the upper left-hand corner of the screen counting down the workout time.
I really enjoyed this workout. The ropeless jumprope does work your arms. And since mine is unweighted, I am sure Nikki’s was working her arms even more. She had one pound weights attached to hers,
25 Minute Jump Rope + Rebounder Workout is 26:40 minutes; 1:15 minute intro; one minute arm warm up and no cool down/stretch.
- Basic bounce on rebounder while swinging the ropeless jump rope
- The arm movement doesn’t change but alternate raising one heel while still pushing down into the rebounder
- Arm movement doesn’t change but now step side to side
- (set jump rope aside) Jumping jacks pushing arms overhead
- Hopping hip twists, arms are raised overhead, bring one arm down to hip when it twists
- Alternating knee raises, arms are open to sides in goal post, bringing opposite elbow to knee when it raises
- (get jump rope) Repeat #1-3
- (set jump rope aside) Alternating front kicks, do a front punch with opposite arm when kicking
- Lower into squat then jump out of squat
- Alternating knee raises, extend arms out to sides in a T, bend opposite arm bringing fist to chest when knee raises
- (get jump rope) Repeat #1-3
- (set jump rope aside) Scissor runs
- Lateral hops, alternate swinging one arm overhead while swinging the other arm down
- Alternating heel digs
- (get jump rope) Repeat #1-3
- (set jump rope aside) Jump forward and backward, arms punch forward when jumping forward
- Alternating side leg lifts, punch same side arm down when lifting leg
- Fast feet sprint
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
