30 MIN Cardio workout at home

Warm-up

• Hip Sways: Sway your hips from side to side, raising your arms from your sides to up and over your head.
  
• Squat Raises: Lightly squat and cross your arms across your body, as you stand up from the squat raise your arms to the sides and then over your head.
• Deadlifts: Stand with your legs shoulder width apart and start with both hands on the mat of the mini trampoline. Raise your arms up over your head as if you were preforming a deadlift.
• Cross-toe touches: In a wide stance with your arms pointing out to your sides, bend down and twist your torso to touch one of your toes with your opposite hand.
• Lateral Lunges: Stand in a wide stance with your hands on the mat of the rebounder for stability. Lean to one side, lightly bouncing twice in this stance before repeating on the other side.
• Plank Lunges: Place your hands on the mat of the mini-trampoline and get into a planking position. Raise one leg up close to one side, getting into a lunging stance. Alternate legs.
• Shoulder Rolls: Roll your shoulders back three times before rolling them forward another three times.
• Push Bounce: Push into the rebounder one leg at a time with enough force to bounce but not enough to leave the mat of the rebounder.
• Down Bounce: From now on the exercises will be on the rebounder. Keep your feet flat as you press into the rebounder with enough force to leave the trampoline. Stay hinged at your hips and keep your core engaged as you bounce.
• Jacks: From a neutral standing position, bounce and land in a wide stance with your arms at shoulder height pointing out to your sides.
• Double Front and Backs: In a narrow stance, jump to the front of the mat of the mini-trampoline twice, raising your arms up above your head as you do so. Jump to the back of the rebounder twice, swinging your arms down to your sides as you do so.
• Double Side to Sides: In a narrow stance jump to the side of the rebounder twice, swinging your inside arm up to your shoulder and keeping your outside arm down to your sides.
• Scissors: Jump and land with one leg in front of you and one leg behind you.
• Double Scissors: Jump and land with one leg in front of you and one leg behind you. Jump again in this stance before alternating legs.
• High Knees: Jump and land on one leg, raising the other up to hip height. Repeat alternating legs.
• 1-1-2 High Knees: Jump and land on one leg, raising the other up to hip height. Alternate legs twice, bouncing again in place before alternating sides and repeating.
• Down Bounce: From now on the exercises will be on the rebounder. Keep your feet flat as you press into the rebounder with enough force to leave the trampoline. Stay hinged at your hips and keep your core engaged as you bounce.

Trainer Information

Lauren Mathews is using our 48-inch Pink Rebounder

Fitness & Motherhood Instagram: @bouncefitbabe ACE Certified Group Fitness Instructor Fitness Trampoline Instructor Prenatal and Postnatal Fitness