Welcome to the first episode of a brand new six-part series that combines the elegance of barre with the fun of rebounding! This 15-minute workout is designed for absolute beginners, making it perfect for anyone new to barre or rebounding. You don't need any special equipment, just your rebounder and yourself.
Key Takeaways
- Low-Impact Fun: Protect your joints while getting a great workout.
- Beginner-Friendly: Perfect for those just starting out.
- Full Body Burn: Energize your body and torch calories.
- Improved Balance & Core: Strengthen your core and enhance stability.
Getting Started: Comfort and Stability
Before we even think about jumping, the focus is on getting comfortable with the rebounder's slight instability. We start in a ballet first position: heels together, toes apart. Hands on your hips, chest lifted, and a smile on your face – because even when it gets tough, we're in this together!
We begin with a plié, which is like a ballet squat. You'll bend your knees, making sure they point slightly out to the sides, not forward, and then straighten your legs. This warms up the legs and gets you used to the movement. It's important to keep your spine straight and avoid hunching over. Think about staying lifted throughout the movement.
From there, we move into a second position, widening your stance on the rebounder. Toes and knees still angle slightly outward. We do a deeper knee bend here, then stretch up. Remember to breathe deeply and oxygenate those muscles, especially as the intensity picks up. Keep those knees tracking towards the side walls.
Building Foot Articulation and Core Strength
Next, we focus on articulating through the feet. Starting in first position, lift your heel, then your arch, rolling to a pointed toe, and then melt back down – toe, ball, heel. This movement helps prepare you for landing softly when we start jumping. It's about getting comfortable with that smooth transition through your foot.
We then move to calf raises, lifting and lowering the heels. This is where your core really starts to engage. Think about tightening your stomach muscles, like when you cough or sneeze. This connection in your center is vital for protecting your spine, especially when you start jumping.
Introducing the Jump: Sautés and Weight Shifts
Now, let's put it all together with our first jumps! From a plié in first position, roll through your feet and do a little hop, landing softly, toe-ball-heel. Take it at your own pace. If I'm going too fast, slow it down. The key is to land softly, without locking your knees. This ballet jump is called a sauté.
We then take it to second position for side-to-side weight shifts, rolling through the toe-ball-heel. This helps work the core and practice balance. We also do calf raises in second position, lifting and lowering the heels. Then, we combine the plié and the jump, landing softly and rolling through the feet. Remember, avoid landing flat-footed or with straight, locked knees.
Adding Arms and Choreography
It's time to add some arm movements! We start with first position arms – a rounded shape in front of you, elbows lifted. We combine these with the first position jumps (sautés). Keep your posture tall, chest lifted, and avoid sticking your butt out or leaning forward.
We then move to a step-tap side to side, opening the arms to second position. This is a great way to breathe and learn new arm positions. Remember to keep those elbows lifted and proud.
Next up is the jump, open, close sequence. From first position, jump your feet apart while opening your arms, then jump back in, closing your arms. Land softly each time. Think about channeling proud energy and lifting your heart towards the ceiling. You can pick up the pace here if it feels right.
Exploring Ballet Arm Positions and Fifth Position
We review ballet arm positions: first, second, and now fifth. Fifth position involves bringing your arms up overhead in a rounded shape. We practice moving between these positions – first, fifth, second, first. This is a great arm burner!
Now, let's move to fifth position for the legs. Cross one leg in front of the other, feet turned out. We do pliés in this position, bending the knees and then pulling up through the legs, strengthening the thighs and keeping the tailbone tucked. Then, we add calf raises and jumps in fifth position, focusing on going straight up and down and landing softly.
Bringing It All Together and Cooling Down
We finish by putting everything together in first, second, and fifth positions, incorporating jumps and maintaining soft landings. Remember, focus on one thing each time you do the workout – like landing softly or keeping your abs engaged. Muscle memory will make it feel more natural over time.
After the main workout, we slow it down with step taps and deep breaths to let your heart rate and body temperature calm down. We finish with a gentle stretch, hanging down in a wide-leg position and then stretching to each side. Roll up slowly, restacking your spine.
Congratulations on completing this workout! If you're ready to progress, check out the next video in the series. You've worked hard, and you should be proud of yourself!
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