Welcome back to our barre and rebounder workout series! This is video two, and we're going to step things up a bit from the first session. Don't worry, it's still super beginner-friendly and works for all body types. We'll be increasing the intensity a little and introducing some new ballet moves. Today, I'm using the American Tough Leaps and Rebounds rebounder, which is 48 inches. You can find a discount code, LB10, in the description below if you're interested. Please hit that subscribe button and show us some love before we get bouncing!
Key Takeaways
- This 15-minute workout builds on the first video, increasing intensity and introducing new ballet terms.
- It remains beginner-friendly and suitable for all fitness levels.
- Focuses on low-impact movements with a soft landing and core engagement.
- Introduces new ballet positions like fourth and fifth, along with specific moves like "tandu" and "coupe."
- Encourages listening to your body and modifying as needed.
Getting Started: The Warm-Up
Let's hop onto the rebounder and get right into our first position. Arms up, and we'll start with a basic bar bounce. Just land softly and keep that heart rate going. Remember to keep your spine tall, your center tight, and land with soft feet and knees. This three-minute warm-up is designed to get your body ready for the new moves ahead.
We'll then move into our "revs," which are essentially calf raises. Lift your heel, lower your heel. This helps warm up your feet for the more intense parts of the workout. Keep breathing and focus on engaging your glutes by drawing your hips together.
Next, we'll step into a wide second position with both arms and legs. We'll do some jumps here, focusing on a soft landing and keeping your back straight. It's okay to lean forward a bit, but try not to hunch. Keep the jumps low and controlled. After a few seconds, we'll freeze and hit those revs again, focusing on squeezing those glutes.
Now, let's transition to jumping open and close from first to second position. Bend your knees, jump together, jump apart. You can pick up the pace if you feel ready, but remember, this is your workout, so go at a comfortable speed. We're finishing the warm-up soon, so keep pushing!
Introducing New Ballet Positions
We learned first, second, and fifth positions in the last video. Today, we're adding fourth position. From the side, imagine your legs crossed like in fifth, but with a gap between your feet. Your right leg is in front, left leg in back. We'll do some pliés (bending the knees) and stretches, focusing on tightening the front of your thighs. Then, we'll add the revs (heel lifts) in this position. It's a bit more challenging for balance, so engage your core. We'll then combine this into a jump, rolling through the foot from toe to heel with a soft landing.
After a few reps, we'll switch legs, bringing the left leg in front for fourth position. We'll do the same pliés, stretches, and revs, focusing on engaging those turnout muscles in your hips. Then, we'll add the jump, landing softly and finding a tempo that works for you.
Next, we move to fifth position, with the right leg in front. Squeeze your inner thighs together tightly. We'll jump, focusing on squeezing those inner thighs in the air. After a short interval, we'll switch, bringing the left leg in front and repeating the jumps. Remember to pace yourself and take breaks if needed.
Learning New Moves: "Changement" and More
Get ready for a new move called "Changement," which means "to change." From a fifth position, you'll jump and switch the legs in the air so the other leg lands in front. Keep your hands on your hips and your core strong. Jump, switch, jump, switch. Take your time with this one, focusing on the change in the air. It's okay if your feet feel it – mine are talking back too!
Now, let's go back to first position for "Tandu." Extend your right leg forward, point your toe, and bring it back to first. Repeat with the left leg. You can add a small bounce in the center before and after the "tandu" (which means to point). This is like a ballet version of a heel raise, pushing your toe forward and meeting back in first with a soft landing.
We'll then do "tandu" back, extending the leg straight behind you and returning to first. Again, you can add the bounce. This move involves reaching and stretching through your knees. Keep breathing and smiling!
Let's move to parallel for "Coupe." Point your right foot and bring the heel to the side of your left inner thigh, then step down. Repeat with the left foot. This is the first time we're balancing on one foot with the other completely off the rebounder. If you're not ready to jump, just hold the balance. You can also add a jump and switch into your "coupe."
We're graduating "coupe" into a "Plié" (a bigger version). Draw your heel up to your knee instead of your ankle, alternating sides. Toes pointed, lots of balance needed here. When you're ready, add the jump, alternating legs. This is our last new move, so let's give it our all!
Review and Cool-Down
Time for a quick review to make sure these new terms stick! We'll go back to fourth position, right leg in front, and jump. Land softly and try to move through the exercises without a break. If you need one, take it. Then, we'll switch legs to the left leg in front and repeat.
Next, we'll move into fifth position and practice our "Changement" jumps. Zip those legs together tightly and jump, switching the legs in the air. You're getting closer to the end, so push through!
Finally, we'll show our "Coupe" in parallel. Point your toe, heel to the inner ankle, and balance. Add the jump if you're ready. Then, we'll finish with our "Plié" jumps, bringing the heel up to the knee. Let's give it a final 50-second push! You've got this. Let yourself be challenged, count it down, and finish strong.
After the workout, we'll do a little step tap to bring the heart rate down. Take big breaths, shake out any tension. I'm so proud of you for leveling up today! Remember to hydrate. This is a six-part series, so get ready for video three, which will be 20 minutes long.
For a short stretch, you can step to the floor if balance is an issue. We'll do a calf stretch with the left heel forward, sticking your tush out and reaching your chest forward. Then, switch legs. We'll also do a hamstring stretch by taking your left foot forward, toes up, and pushing your hips back. Keep your spine long. Finally, let's do some side bends to open up the lungs.
You crushed part two! Don't forget to subscribe to Leaps and Rebounds for more home workouts. You can also check out my channel, Pilates on Demand with Lindsay, for more. Let us know in the comments how you felt. See you next time!
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