Bounce and Barre Workout

About the Workout

This is a 20 minute Bounce and Barre workout. The instructor is Lindsay Bushman and she is jumping on a 40-inch blue Leaps and Rebounds mini Trampoline.

By

Lindsay Rosebush

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Warm-up:

  • Start jumping with your knees apart and your knees slightly bent. Perform all of the below moves for 20 seconds.
  • Put your arms in a rounded position in front of your hips, then bring them up to above your head, out to the side and back down. (Or "port de bras" for ballet terms)
  • Reverse the arms to go out, up and then down
  • Bring your heels together with your feet out (first position) and bring your arms to a rounded position in front of your hips again. Bring your right leg out and kick with a straight leg while bringing your hands up. (Your arms will go first to fifth position) Then switch legs. 
  • Alternate both legs so each jump is a different leg out
  • Bring your feet back to first with your heels together and your feet out. Bring your arms out to the side and then up while your left leg goes out to the side and down. Make sure your leg that is kicking is straight and your core is tight. Switch legs
  • Alternate your legs
  • Turn your body the side while bringing your right leg out behind you and bringing your left arm out in front of you and your right arm behind you. Then bring your arms together in the low arms while bringing your feet together on the mat. (Arabesque) Switch sides.
  • Now for each arabesque kick, turn your body to alternate sides. 
  • Bring one leg out with a bent knee, then switch sides. (Attitude) As you do so, bring your arms up and down sort of like wing flapping moves.
  • Touch each hand to your foot as you do this and jump slower 
  • Bring your heels together and your feet out again (first position) and then bring your legs out to the side in a squat position with your pelvis tucked under (Second position). As you do this, bring your arms out to the side and together (échappé). Keep your legs bent as you do this. 
  • Cross your feet as you jump, open, close, open, close. Do 25 of these 

Workout:

  • Standing Passé Right. Get off our your trampoline and stand with one foot on the ground and the other resting on the trampoline. Bring your weight to your leg on the mat and bring your foot that was on the ground to touch your toes to your knee. Make sure your leg is pressed out and your hips are open. (Passé) As you do this, bring your hands to low first and out. (Arms out and in) Then step back down. 
  • Passé Hop Right. Add a hop to this move. 
  • Plié pulse Right. Go back to your middle squat move with one leg on the ground and on on the mat, and lift your standing heel up and pulse. 
  • Passé switch. Stand back on the trampoline, and do alternating high knees with your knees out and your arms in low first. 
  • Standing Passé Left. Go to the other side of the rebounder and put your other leg on the ground and one on the mat, second side. Repeat this move as you did on the right leg.
  • Passé hop Left. High side knees. Same as first side 
  • Plié Pulse Right, same as first side. Lift up your left heel as you pulse.
  • Passé switch. Stand back on the trampoline, and do alternating high knees with your knees out and your arms in low first. 
  • Switch Switch/ Entrechat Left. Put your left leg in front of your right foot with your left heel touching your right toe, with your legs turned out. Then, switch your front leg twice, so it arrives back where it was. 
  • Switch Switch/ Entrechat Right. Same as left only start with your opposite foot first this time. 
  • Bounce it out. 
  • Plie hold. Spread your legs apart like a sumo squat or plie and bend your knees. Float your arms up and down. Hold the squat as your arms go up and down. 
  • Single arm up and down. In the same Plie position, keep one arm up and the other arm down and up, then switch arms. 
  • Pile Hold. Bring both arms up and down again as you hold your squat plie. 
  • Single arm up and down. Again, In the same Plie position, keep one arm up and the other arm down and up, then switch arms.
  • Plie arm pulses. Pulse arms in the same sumo squat, go deeper in your squat. Float your arms up and down. Circles to the front with your arms, then to the back with your arms. 
  • Legs together jumps. Getting out of the squat, bring your legs together with your heels touching and your toes out, in first position and your arms held low in front of you. 
  • First, second, fifth jumps. Put your arms on your hips, jump with your heels together, then bring your feet out to a small squat jump, then bring one foot in front of the other and switch feet as you jump. Repeat. Push down into the trampoline, barely strengthening your legs. For an advanced move, add the arms to front low, out to the side and then together again. Single it out. First, second, fifth, fifth. 
    Now just do fifth switches. Switch your legs as you jump. Then open close, feet together then out to the squat. (Échappés). Then bring your feet in front of the other to fifth and do 10 jumps, then switch sides. Then bring your feet to first and press down in jumps. Finally, bring your feet out to second and jump it out, give it your all this is the last move! 
  • Bounce it out, whatever feels good and let your breath slow down. Ease it out and stand up tall. Bring your arms up and down slowly. 
  • Take your feet to a step tap. And be proud of yourself! 

 

Trainer Information

Hey there! My name is Lindsay. I truly enjoy teaching everything in the realm of physical activity. I grew up dancing at Mark Spivak's Institute in Jacksonville, Florida. I studied under a Russian Prima Ballerina. I played soccer. I swam. My lifestyle at a young age is reflected in my work as an adult. Nowadays, I love yoga, hiking, running, art, and being a big sister! If I have one goal in my professional life it would be to inspire active, healthy living in today's youth. I completed my 450 hour pilates certification which compliments my teachings in every field due to the anatomical approach. Currently I work as a dance teacher, pilates instructor, yoga teacher and flexibility coach. My passion for movement will inspire you to achieve your goals. I love to make any positive difference to a client: in their day, in their body, and in their outlook. I look forward to meeting you and reaching the finish line- whatever that may be!

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