30 MIN Intermediate Cardio Rebounder Workout

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.
• Shoulder Rolls: Roll your shoulders back three times before rolling them forward another three times.
• Windmill Arms: Roll your arms above your head and behind you, one arm at a time.
• 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: 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 Jacks: From a neutral standing position, bounce twice and land in a wide stance with your arms at shoulder height pointing out to your sides. Bounce twice in this position before returning to starting position.
• High Jumps: In a narrow stance, jump high and use your arms for stability. Land in the same narrow stance, keeping your core engaged and only jumping as high as you are comfortable with.
• Scissors: Jump and land with one leg in front of you and one leg behind you.
• High Jumps: In a narrow stance, jump high and use your arms for stability. Land in the same narrow stance, keeping your core engaged and only jumping as high as you are comfortable with.
• Down Bounce: 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

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