BEGINNER Rebounding Workout

Warm-Up (Off the Rebounder)

• Reach & Tap: Standing behind the rebounder with feet shoulder-width apart, reach high, shoot hips back, and tap the trampoline. Repeat 4 times

• Wide-Arm Reach & Tap: Continue shooting hips back while reaching with wide, open arms. Repeat 4 times.

• Hip Circles: Extra wide stance, circling hips forward and back. 4 reps clockwise, then 4 reps counter-clockwise.

• Supported Lateral Lunges: Hands on the trampoline, double-pulse side lunges alternating left and right.

• Hip Flexor / Quad Stretch: Step one flat foot onto the trampoline, lean in, and alternate sides.

First Rebounding Moves (On the Trampoline)

1. Push Bounce 

   • Form: Feet flat, soft bend in knees, hinged at hips, core tight, hands on hips. Push down into the trampoline without letting feet leave the mat.

2. Bounce Balance 

   • Form: Toes stay glued to the mat while alternating lifting heels (shifting weight left to right). Optionally add alternating arm swings.

3. Down Bounce (Main Move / Reset) 

   • Form: Lifting both feet slightly, popping knees up, and bouncing down into the trampoline with a flat foot. Add arm swings when comfortable

4. Jacks

• • Singles (In & Out): Feet hopping in and out while pushing down flat-footed 

    • Arm variations: Side raises to shoulder height then front raises.

  • Doubles (2 and 2): Two hops out, two hops in.

    • Arm variations: Side raises, then front raises.

       5. Scissors

1. • Singles: Alternating left and right foot front-to-back while bouncing down; pumping arms.

   • Doubles (2 and 2): Two hops with left forward, two hops with right forward.

Trainer Information

Lauren Mathews is using our 48-inch Miami Sky Rebounder.

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