Rebounder & Resistance Bands for Beginners

About the Workout

Are you ready for a total body transformation? This beginner-friendly workout combines the rebounder and resistance bands to deliver a powerful, low-impact routine that’s perfect for all fitness levels.

We’ll start with a gentle warm-up to get your body ready, then move into 8 minutes of alternating between light cardio on the rebounder to boost your cardiovascular health, and strength training exercises targeting your arms, legs (especially glutes!), and posture using a long resistance band. 💪

This routine is no-repeat and no-music, focusing on clear instructions for body positioning and form to keep you safe and maximize your results. I’ll also provide modifications for both the cardio and strength moves, so you can adjust the workout to suit your comfort level.

We’ll wrap it all up with a relaxing cool-down to leave you feeling refreshed and accomplished. Whether you're new to rebounding or resistance bands, this workout is designed to help you feel strong, confident, and transformed!

🧠 What you'll experience:

A balanced mix of cardio and strength training
Clear instructions with no music distractions
Modifications for every move to suit your fitness level
A soothing cool-down to end the class
Let’s transform your body, one workout at a time! ✨

Lindsay is using our 40-inch Blue Rebounder

Warm-up

Items needed: Resistance band

Arm Circles: Bring your arms above your head and rotate them in a circle first backwards and then forwards.
Knee Hugs: Stand on leg as you bring your other leg up to hip height. Grab your knee with your hands and pull it so it can touch your stomach.
Side Bends: Lean to one side as you reach up and over your body to stretch your side. Alternate sides.
For the next exercises, grab the resistance band
Basic Bounce: Bounce on the mat of the rebounder and hold the resistance band stretched out in front of you.
Band Pulls: Hold the resistance band in front of you with both hands, then pull and stretch it out to the sides. You should feel a squeeze in your upper back.
Open and Close: Bounce and land in a wide stance, before bouncing again and landing back to the center. Keep the band in front of you and stretched.
Lat Pull downs: Hold the band up and above your head. Pull the band down to shoulder height and stretch the band as you bring it down, increasing the tension.
High Knees: Bouncing is optional, but bring your knees up to hip height. Keep your belly button up and your core engaged.
Band Pulls: Hold the band with your palms up and in front of you. Pull the band to the sides, engaging your back muscles as you do. Optional to raise your heels off the mat as you engage your back.

Trainer Information

On a journey to share what I L-O-V-E most here with YOU! Creating workout videos that have us moving our bodies in new, unique and intelligent ways is my passion. I am a certified Pilates and Yoga instructor, but more importantly an adventure enthusiast, travel bug and mountain climber oh ya and a Wine lover