30 Minute Rebounder Workout to the Beat is a fun rebounder workout from Nikki @ Earth & Owl. It is done interval style. Each exercise is done for 48 seconds followed by an 8 second transition where Nikki previews the next exercise. There are no complicated moves and but she does put together some combos that need a bit of concentration. #13 took me a few tries to catch onto and #6 I got right away then halfway through the interval I flubbed and it took me about 10 seconds to get back on track with it. But other than that I had no problems and got some good cardio. According to my Apple Watch I burned 215 calories.
There is a timer in the upper left hand corner of the screen counting down the intervals and recoveries. One of the background exercisers shows easier versions of most of the exercises. Everything is done on the rebounder so no shoes are required if you are like me and prefer to rebound in yoga socks.
30 Minute Rebounder Workout to the Beat is 28:31 minutes; no designated warm up and no stretch. But the first interval is pretty easy so serves as a warm up and the last 2 intervals serve as a sort of cool down.
- Basic bounce swinging arms forward and back
- Double hop side to side tapping one toe in front of you
- Do three reps of #2 + one front kick
- Wide leg alternating heel digs
- Alternating knee raises, raise arms overhead and pull them down to knee when it raises
- One wide leg heel dig each foot + one knee raise
- Alternating partial knee raise (bend knee and only raise heel off mat), arms raise to side then lower to knee when it raises
- Repeat #7 except this time do full knee raises
- Jumping jacks, arms are bent and cross in front of you
- One jack + one knee raise, alternate legs when doing knee raise
- Repeat #10 except instead of a knee raise do a front kick
- Scissor run
- 6 scissor runs + one front kick
- Alternating insole taps
- One squat + one insole tap, alternate legs (no jumping)
- High knee jog
- Happy monkey (wide high knee runs while bringing elbow to thigh when it raises, other arm is raising overhead)
- 8 reps of #16 + 8 reps of #17
- 3 basic bounces with arms overhead + one knee raise pulling arms down, alternate legs
- Scissor runs
- Combine #19 once each leg + 8 scissor runs
- Alternate rotating one knee to side in a pivot turn while punching same side arm down
- Alternating knee raises, raise arms overhead and pull both arms down to knee when it raises
- Combine #22 (one rep each leg) & 23 (one rep each leg)
- Alternating heel/hip shift, arms are raised overhead, pull one arm down when doing heel/hip shift
- Lateral hops, alternate raising arms overhead
- Basic bounce with back stroke arms, alternate arms
- Alternating knee raises with single arm back strokes (same side arm as leg)
- Low jog
- Repeat #1
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
