Rebounder + Ropeless Jump Rope is a live rebounder workout from Nikki @ Earth & Owl. The cardio portion of the routine is one circuit of moves that is built ladder style. This means Nikki teaches a move and you do it several times. Then she teaches the next move, you practice that move several times then you put the moves together and practice them together a few times. Then you learn a 3rd move, practice that move several times before adding it onto the end of the first two moves you learned. And so on. For some of the moves Nikki shows a more intense version. You can always stay with the easier version of the move. After you learn the full routine and run through it several times, at the 21:30 mark of the workout, you add the ropeless jump rope and continue repeating the moves with the jumprope for the next 12:30 minutes.
I enjoyed this workout. It was not super intense, even when incorporating the more intense versions of the moves, which I always did. It got challenging when you add the ropeless jumprope. Not only do you have to remember the routine (thankfully Nikki cues throughout) but you have to keep the jumprope going, which is not as easy as it looks. It takes some coordination. And it does make your shoulders/arms start to burn. Once you finish the cardio you do 10 minutes of core followed by 1:30 minutes of Nikki is reading comments before you move into the stretch.
I did not wear shoes for this workout but you do the stretch-warm up and final stretch on the floor. During the core you also do some plank work with your feet on the floor and hands on the rebounder. So I made sure I had a yoga mat on the floor beside my rebounder to protect my feet.
Rebounder + Ropeless Jump Rope is 53:05 minutes; one minute intro, 2:20 minute warm up, 30 minutes of cardio, 10 minutes of core and 4:30 minute stretch. The final 1:20 minutes is Nikki responding to comments. Equipment: rebounder and ropeless jump rope. Most of the moves are repeated multiple times but I only list a move the first time it appears.
- March on rebounder
- Health bounce (feet remain in contact with rebounder)
- Alternating heel raises (while still doing health bounce), reach arms overhead and pull them down
- Alternating knee raises, arms are still pulling down each time knee raises
- Alternating front taps, punching opposite arm down when tapping
- Tap from #5 changes to an alternating front kick
- One heel raise + one front tap (same leg)
- One knee raise + one front kick (same leg), repeat on other leg
- Alternating heel digs, still punching down
- 3 alternating heel digs + one knee raise
- Step side to side, arms swing down in front of you and up to sides
- Jumping jacks with same arms as #11
- Combine #11 & 12 doing 4 reps of each
- Hopping hip/heel twist
- Alternating cross taps, punching down with opposite hand
- Cross jacks
- Combine #15 & 16 doing 4 reps of each
- Alternating hamstring curls
- Alternating knee raises, push arms overhead
As noted above, after 21:30 minutes of the above routine (routine starts @ #3, which is a lower intensity version of #4), you grab the ropeless jumprope and continue doing the routine for another 12:30 minutes with the jumprope. Then you have 1:40 minutes while Nikki explains what is next (core) and gets set up.
Core: (each move is done for 45 seconds followed by 15 seconds of transition)
- Alternate straight arm plank with forearm plank (feet on floor and hands/forearms on rebounder)
- In straight arm plank with hands on rebounder and feet on floor, push hips back into down dog while reaching one arm to opposite foot, return to plank reaching same arm straight in front of you, alternate sides
- Lay on back on rebounder, raise legs and bend knees to 90 degrees, lower bent legs tapping toes to floor then raise bent legs pulling knees into chest (you can alternate legs)
- Lay on back on rebounder with feet in floor with arms extended straight in front of you, do a sit up leading with arms and when sitting upright bring arms overhead
- Lay on back on rebounder, bring knees into chest and elbows knees, hold this position isometrically
- Repeat #1-5
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
