Beginner Rebounder Cardio-Power Playlist!

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
• Side Stretches: In a wide stance lean to one side and bring the opposite arm up and over your head, stretching the side that you are not leaning on. Alternate sides.
• 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.
• Pulse: In a widened stance hold both arms out to your sides. Maintain a straight back as you lightly bend your knees and lean forward, looking at the floor alternate between leaning deep and leaning slightly less.
• 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.
• Knee to Elbow Crunches: In a neutral stance bring one knee up across your body as you bring your opposite elbow down to tap your knee. Alternate sides.
• 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.
• Teapot Bounce: In a wide stance hold one hand on your waist with the other hand out to the side in the air, palm up. With each bounce swing your hips to either side as you swing your arm up and down, keeping your other hand on your hips. Repeat on both sides.
• Jog: Jump and land on one leg, raising the other up to hip height. Repeat alternating legs.
• Hip Slaps: In a wide stance start with your arms up above your head. With each light bounce lean to one side, bringing your hands down to slap that side's hip.
• 1-1-2 Double Jogs: 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.
• Teapot Bounce: In a wide stance hold one hand on your waist with the other hand out to the side in the air, palm up. With each bounce swing your hips to either side as you swing your arm up and down, keeping your other hand on your hips. Repeat on both sides.
• Hip Slaps: In a wide stance start with your arms up above your head. With each light bounce lean to one side, bringing your hands down to slap that side's hip.

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