50 MIN Rebounder Intervals Workout

Warm-up

Items needed: Moderate weights (I'm using 10 - 20 lbs dumbbells)

• Arm Swings: Lightly bounce in a wide stance, starting with your arms at your sides. With each bounce swing your arms up in front of you, over your head, and then down to your sides. Do this four times on one side before switching to the other side.
  
• Two Wide Two Narrow: In a wide stance with your arms out and slightly behind you bounce twice before jumping twice in a narrow stance with your hands clasped together up and in front of you.
• Singles: Jump in a wide stance with your arms out and behind you, then jump into a narrow stance and clap your hands together above your head, similar to a Jumping Jack.
• Knees Up Right Left: Bounce and bring either knee up to hip height as your bring your arms from above your head to in front of you and over your knee.
• Heel Digs: Jump in a wide stance with your arms out to the sides, then jump and cross your legs in a narrow stance as you cross your arms as well. Do this twice before jumping and landing with one leg in front and one in back, swinging your arms in a jogging motion as you do. Do this twice as well.
• Singles: Jump in a wide stance with your arms out and behind you, then jump into a narrow stance and clap your hands together above your head, similar to a Jumping Jack.
• Knees Up Right Left: Bounce and bring either knee up to hip height as your bring your arms from above your head to in front of you and over your knee.
• Front Kicks: Bounce from one leg to the other as you kick the other leg out in front of you. Kick on one side, kick on the other, then return and kick twice on the original side.
• Squat Press: Hold a weight in each hand and hold them at your shoulders. Squat down and as you come up press the weights up above your head.
• Knees Up Front Kicks: Bounce and bring either knee up to hip height as your bring your arms from above your head to in front of you and over your knee. Bounce again and using the same leg, kick out in front of you.

Trainer Information

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NSCA Certified Personal Trainer and ACE Certified Group Fitness Instructor based in New Jersey. 20+ years training and teaching. Motivating you to move your body and get the results you have been wanting!

Welcome to my channel, dedicated to building a strong, balanced body. Together, we'll sweat, lift, jump, laugh, and push past our comfort zones. With weekly uploads ranging from Full Body Strength, Barre, Pilates, and Rebounding (trampoline) to body-specific workouts, you'll get stronger, more flexible, and have a blast doing it. All workouts can be done at home, outside, or at the gym.