Get ready to jump, bounce, and sweat with this energizing 30-minute cardio rebounder workout led by Bounce Fit Babe! This routine is perfect for beginners looking to add some fun and intensity to their fitness routine. You'll need a rebounder, water, a towel, and a heart rate monitor. Remember to get clearance from your doctor before starting any new workout program.
Key Takeaways
- This workout is designed for beginner to intermediate levels, leaning slightly more towards intermediate.
- Focus on engaging your core throughout the exercises for maximum benefit.
- Listen to your body and modify moves as needed.
- Stay hydrated and remember to breathe deeply.
Warm-Up
We'll start by warming up our bodies with some simple movements. Begin with side-to-side bounces, bringing your arms up and making big circles. Then, move to hip circles, going three times in each direction. Next, we'll do a squat with a big arm circle, focusing on breathing. Finally, we'll do some "good mornings" with hands behind the head, hinging at the hips to warm up the back of the legs. Remember to keep your back and neck straight.
Getting Started: First Song
We're jumping right into the first song with a down bounce. Remember to keep your core tight and hinge at the hips, pushing down with a flat foot. Next, we'll move into a jog. Following that, get ready for a low kick to the front with a Russian twist. Focus on feeling the twist in your core. We'll switch to the other leg for the same move. Then, it's time for a single jack, followed by a double jack. After that, we'll take a high bounce to catch our breath and get ready for the next round.
Round Two: Back to Basics
We're back to the low kick and twist, adding a little pizzazz to it. Remember to focus on that twist! Then, we switch to the other leg for the same move. Next up are the single jacks and then the double jacks. Finish this section with a high bounce, allowing your heart rate to come down a bit. Take a sip of water and towel off any sweat.
Mid-Workout Moves
Meet me in a down bounce. We'll start with 12 o'clock taps with bicep curls. Imagine tapping the top of your rebounder with your feet while curling your arms. We'll then move into "out out and in" jogs. After a few of these, we'll return to the 12 o'clock taps. You can pick up the pace here if you feel ready. This section also targets the low abs. We'll finish this part with some dancing and hip shakes before returning to the 12 o'clock taps one last time.
Building Intensity
Get ready for some more intense moves. We'll start with quadruple scissors (four on each side), which requires concentration. Then, we'll do double scissors. Listen for the music cues for two sprints – give it your all for 15 seconds each! After the sprints, we'll do alternating push bounces with uppercuts. This is a great way to work your arms and core. We'll return to the quadruple scissors and then the double scissors. Get ready for one more sprint, followed by alternating push bounce with uppercuts.
Final Push
We're nearing the end! We'll start with push kicks and "serve the platter" moves. Focus on pushing down into your standing foot and kicking the other leg out. We'll do this on the right side, then switch to the left. Next are single scissors, followed by alternating hamstring curls – imagine kicking your own butt with your heels. We'll then do some ski pole arms and a "chair sit" move to work the glutes. We'll finish this section with push kicks on the right side, then the left.
Cool-Down and Stretch
It's time to slow it down. We'll start with heel digs (pushing the haters away!) and double ride twists. Then, we'll switch to left twists. We'll return to the heel digs, followed by 360 jogs in both directions. Finally, we'll do alternating push bounces and then a high bounce to catch our breath. Meet at the back of your rebounder for a forward fold. Hold it here, then move into a wide stance and come down to your elbows for a deep stretch. Reach your hands up towards the top of the trampoline for an upper body stretch. We'll then do lateral lunges on each side. Finally, walk your hands up, reach for the sky, and then slowly roll up. We'll finish with three deep breaths and a chest stretch by clasping hands behind your back. Roll your shoulders forward and back. Thank you for joining!
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