Rebounder HIIT with Sydney St-Aubin

About the Workout

This 25 minute rebounder high intensity interval training workout will really put you to the test in terms of balance, cardio, agility and core strength. During this routine, we will make our way through 6 different exercises as part of a circuit, and do the circuit all together a total of 4 times. 30 seconds of work, 15 seconds of rest. You got this! I am using the 40-inch orange rebounder.

By

Sydney St-Aubin - Youtube

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Warmup:

Arm Raises: Alternate raising each arm above your head.
Arm Crosses: Alternate swinging each arm directly in front of you, reaching to each shoulder.
Hamstring Curls: Reach out, putting both arms out directly in front of you and pull them back towards your chest. While doing this, do hamstring curls by lifting each foot behind you, alternating.
Arm Raises: Alternate raising each arm above your head.
Arm Crosses: Alternate swinging each arm directly in front of you, reaching to each shoulder.
Hamstring Curls: Reach out, putting both arms out directly in front of you and pull them back towards your chest. While doing this, do hamstring curls by lifting each foot behind you, alternating.
Arm Raises: Alternate raising each arm above your head.
Squat: With a widened stance, lower your body and bend your knees.
Skip: While staying in place, to a ‘skipping’ motion by marching and swinging your arms in unison.
Arm Circles (forward): Standing in place, move your arms in large circular motions moving in a forward direction. Complete 5 circles.
Arm Circles (backward): Standing in place, move your arms in large circular motions moving in a backward direction. Complete 5 circles.

Workout (x4):

Roll Back: Sit on the edge of your rebounder and roll backwards with your knees remaining up at your chest. Use your core to come back to a sitting position and move back into a standing position. Repeat.
Jumping Jacks: Standing on your rebounder, do jumping jacks by jumping slightly into the air and moving your legs hip-width to the sides of you while moving your arms above your head in unison.
Squats: Stand on the ground next to your rebounder with your feet shoulder-width apart, moving into a squat. Pulse for 5 seconds before moving back into a standing position.
Pull Backs: Standing on your rebounder, jump lightly. As you jump, move both arms out in front of you with your hands in a fist and move them close to your chest to make your shoulder blades are touching.
Bicycles: Laying on your rebounder with your legs in the air and knees at a 90-degree angle and arms bent out to the sides of you, take turns touching each elbow to your opposite knee.
Mountain Climbers: Standing on the ground, put both hands on the side of your rebounder and lean over, in a push-up like position. Bring each knee up to touch the side of your rebounder, alternating knees.

Cool down:

Knee Stretch (left): Lay down on your rebounder and bring your left knee to your chest, holding for a few seconds it to feel the stretch. Move your left knee over your body towards the right. Return to your original position.
Knee Stretch (right): Lay down on your rebounder and bring your right knee to your chest, holding for a few seconds it to feel the stretch. Move your right knee over your body towards the left. Return to your original position.
Double Knee Stretch: Continuing to lay down on your rebounder, bring both knees to your chest and hold them to feel the stretch.
Leg stretch: Move to a standing position and move one foot onto the rebounder, pointing your toes upwards. Take your opposite arm, reach down in front of you and touch your toes. Alternate.
Arm Reach: While standing next to the rebounder with your arms hip-width apart, reach up above your head with both of your arms. Then bring your arms down to your sides and cross them in front of you in a circular motion. Repeat this 3 times.
Back Stretch: While standing next to your rebounder, bend forward and lean your hands on the edge. Keeping your hands on the edge and your back flat, rock slightly side to side.
Arm Circles (forward): Standing in place, move your arms in large circular motions moving in a forward direction. Complete 5 circles.
Arm Circles (backward): Standing in place, move your arms in large circular motions moving in a backward direction. Complete 5 circles.
Side Stretch: With a widened stance, put one arm on your hip and the other over your head, leaning slightly to the side to stretch. Then, continuing with the direction of your arm, lean your body in front of you and reach for your opposite foot. Switch directions and repeat.
Center Stretch: Reach both arms up above your head, and slowly lean your body forward. Let your body ‘hang’ for a moment, and slowly bring your body back up to a standing position.
Ankle Rolls: Taking turns with each foot, point your toes into the ground, rolling your ankle in circles.

Workout complete!

 

Trainer Information:


Hey guys! My name is Sydney. I am super happy you’re here! Gymnastics was my one love growing up, but after retiring with a back injury, I struggled with staying fit and motivated. I came across rebounding one day, and my life was changed forever. Now, I am a Fitness Instructor Specialist and I help those who absolutely dread the gym, don’t have time for it, or seek low-impact workouts, learn how to make fitness fun so that they can reach their ultimate fitness goals! If you are ready to shift your mindset and get in the best shape of your life without sacrificing your lifestyle, let’s chat! I’m here to help.

You can find more workouts like this one and many different kinds of fitness related content in the on-demand library of my website www.sydneystaubin.com however, I’d love to connect with you on Instagram or Facebook- @sydneystaubin!

😊  I am looking forward to catching you at the next workout!

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