Beginner Rebounder Cardio-Power Playlist

About the Workout

Full 30 minute cardio workout with a playlist of some of the biggest powerhouses of Pop Music: Lady Gaga, Taylor Swift, Demi Lovato, Beyonce! 

Please consult your doctor before beginning any new type of exercise.

Equipment needed: Rebounder, water, towel, heart rate monitor

Haven't purchased your rebounder yet? Leaps and Rebounds: Use code BFB10 for 10% off! www.leapsandrebounds.com 

By

Bounce Fit Babe - Youtube

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Warm-up (Before getting on the Rebounder)

  • Hip shake - Shake your hips while moving your arms in large circular motions in front of you, take continual deep breaths during these movements.
  • Squats - while continuing the same motion with your arms, begin adding squatting movements while also continuing to take deep breaths
  • Reaches - while still standing behind the trampoline, reach down in front of you to touch the trampoline with your fingers, then raising your hands above your head
  • Sweeps - widen your stance, bend down and take turns reaching each hand to your opposite foot with a sweeping motion.
  • Lateral lunge - Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. Then, do the move with your opposite leg.
  • Shoulder rolls - in a standing position, move your shoulders in large backwards circles, then switch directions
  • Arm circles - begin moving your arms in a large circle motion in front of you, then switch directions

 

Workout-out

  • Alternate bounce - Stand on your trampoline and begin by gently bouncing, shifting your weight from your left leg to your right, focusing on your core
  • Down bounce- Jump up and down while crossing your hands in front of you
  • Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline while bringing your arms up and down
  • Jog - jog in place, lifting your knees at a 90 degree angle
  • Alternate knee- Turning in a circle, bring your knee up at a 90 degree angle while bringing your elbows up and out in football arms. Then switch sides. 
  • Single jacks - Complete a jumping jack motion with your legs while you bounce and bring your arms in front of you.
  • Down bounce - Jump up and down with your legs wide and bringing your hands up and down in a pushing motion.
  • Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline and bring your arms up above your head and then  down 
  • Jog - jog in place, lifting your knees at a 90 degree angle
  • Alternate knee- Turning in a circle, bring your knee up at a 90 degree angle while bringing your elbows up and out in football arms. Then switch sides. 
  • Dance it out- Jump with your feet wide and swing your hips while bringing your arms to sway to each side. 
  • High bounce- Jump in the center of the trampoline, and aim for a higher bounce. You can bring your arms up or do whatever feels good. 
  • Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline and bring your arms up above your head and then  down 
  • Jog - jog in place, lifting your knees at a 90 degree angle
  • Alternate knee- Turning in a circle, bring your knee up at a 90 degree angle while bringing your elbows up and out in football arms. Then switch sides. 
  • Dance it out- Jump with your feet wide and swing your hips while bringing your arms to sway to each side. 
  • Down bounce - Jump up and down with your legs wide and bringing your hands up and down in a pushing motion.
  • and more!

 

Trainer Info

Bounce Fit Babe makes Rebounding Exercise Videos on Youtube and is a ACE Certified Group Fitness Instructor. You can checkout her channel here.

Tags: Beginner HIT

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