Welcome to part five of our six-part barre and rebounder workout series! This 30-minute routine is designed to push your limits a bit harder, incorporating ballet-inspired moves with the fun of rebounding. Get ready to challenge yourself and have a great time doing it.
Key Takeaways
- 30-Minute Intermediate Workout: This session ramps up the intensity, building on previous workouts in the series.
- Barre Meets Rebounding: Combines graceful barre movements with the low-impact, high-energy benefits of a rebounder.
- Full Body Engagement: Expect to work your legs, core, and upper body, improving balance, flexibility, and strength.
- Low Impact: Protects your joints while still providing an effective cardio and toning workout.
- Beginner Friendly: Modifications are available, and the instructor encourages listening to your body.
Warming Up the Body
We start by warming up the legs and core with a non-balancing move. You'll go into a plié, then lift your heels for a calf raise, followed by straightening the legs and lowering the heels. This sequence is repeated, focusing on balance and engaging the core. We then move into basic barre bounces, staying low and driving the feet into the trampoline. This helps warm up the muscles using the rebounder's resistance. We transition to second position, repeating the plié and calf raise sequence, then moving into second position bounces, keeping a bend in the knees and stamping the feet down. The intensity picks up here, preparing for more challenging moves.
Building Strength and Stamina
Next, we hold a grand plié, sinking lower and stretching the arms overhead like swan arms. This is a great way to build leg strength and warm up the shoulders. We then move into arm circles, warming up the shoulder joints. Following this, we work on posture by squeezing the shoulder blades together, engaging the upper back. The workout then introduces a combination of parallel and turned-out knee movements, picking up the pace for a cardio push. This section is designed to be fluid, with options to slow down if needed. We then move into toning exercises, focusing on developing the legs. This involves lifting the leg to first position, extending it forward, and lowering it down. This is repeated for the front, side, and back, targeting different leg muscles and challenging balance. After working one leg, we transition to the other, repeating the same sequence. The pace is then increased again with jumps in second position, adding heel clicks for an extra challenge.
Dynamic Rebounder Moves
This part of the workout involves stepping on and off the rebounder, using one leg as the stepping leg while the other moves. This builds strength and challenges balance. We then switch legs, repeating the stepping and jumping sequence. Following this, we move into a faster-paced footwork drill called "shama," where the legs switch quickly while landing with bent knees. This is then doubled up for an even greater challenge. After a quick transition, we move into ab work, starting with butterfly crunches. This involves bringing the soles of the feet together and crunching the upper body up. We then move to lower ab work, focusing on keeping the lower back pressed to the rebounder while lifting and lowering the legs. These two ab moves are then combined for a more intense core challenge.
Final Push and Cool Down
The workout continues with attitude jumps, focusing on a 3/4 bend in the knee and keeping the arms in first position. This is followed by "bot ma," which are straight leg front kicks, aiming to keep the toes pointed and knees straight. We then move into "arabesque" jumps, where one leg reaches back as you jump and step together. This is a more freeing movement. After working on one leg, we switch to the other, repeating the arabesque and then a punching motion. The workout then returns to the floor for more ab work, including butterfly roll-ups and froggy position pulses. Finally, we introduce "glead," a sliding movement, and "pas de chat," a jump that mimics a cat's step. The workout concludes with high-intensity jumps in first, second, and fifth positions, incorporating tuck jumps and "chuck jumps" to really amp up the heart rate. The cool-down involves gentle bouncing, swaying, and stretching the arms. We finish with torso twists and hamstring, quad, and calf stretches, stepping off the rebounder to deepen the stretches. High fives all around for completing this intense workout!
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