Welcome to part four of our six-part barre and rebounder workout series! You've made it more than halfway, so congratulations! Today, we're amping things up by adding five more minutes to our routine, giving us a 25-minute barre and rebounder workout that's sure to get you sweaty.
We're using the American Tough rebounder today, a 48-inch model in Miami Sky Blue. If you're interested, there's a discount code, LB10, in the description below. Don't forget to hit subscribe, and let's get to it!
Key Takeaways
- This 25-minute workout combines barre and rebounding for a low-impact, energizing session.
- It focuses on increasing time under tension for a more effective workout.
- The routine includes pliés, jumps, and various barre-inspired movements adapted for the rebounder.
- It challenges balance, core strength, and leg toning.
- Modifications are offered for different fitness levels.
Warming Up The Barre Way
We start on the rebounder, finding our first position with arms in first. We'll begin with two demi-pliés, then add in a grand-plié. Keep your spine tall and heels lifted as you go low, then press your heels down and zip your legs together. If the grand-plié feels like too much, you can stick with the demi-pliés. We're focusing on keeping the core engaged and the chest lifted. From here, we move into sauté jumps in first position, zipping those heels together as you jump. We'll transition this to second position, continuing with demi-pliés and grand-pliés, aiming to get deeper into the legs today. Remember, demi means smaller, and grand means bigger. We'll then move into second position sauté jumps, rolling through the feet and landing with soft knees.
Next, we take it to fourth position, right leg in front. We'll do two demi-pliés and a grand-plié, focusing on balance as the heels lift. If this is challenging, stick with the demi-pliés. Then, we transition into fourth position jumps. We'll switch legs, left leg in front, and repeat the demi-pliés and grand-pliés, followed by fourth position jumps. Finally, we move to fifth position, right leg in front, with inner thighs squeezing together. We'll do two demi-pliés and a grand-plié, feeling the instability challenge from the rebounder. This is followed by fifth position sauté jumps, zipping those inner thighs together.
Adding New Barre Moves
After warming up with pliés and jumps, we move into tandu front, alternating legs, meeting in the middle each time. Keeping the arms up helps burn more energy. We then move to side tandus, reaching the leg to the side of the rebounder, pointing the toes, and softening the knees on landing. Next are back tandus, alternating legs, stretching through the knee and pulling up through the core. We then introduce the dégage, which means to disengage – a little more extension than a tandu, where the leg barely lifts. We'll do front dégage bounces, working the turnout of the leg. Then, we switch legs and repeat. We'll also incorporate the botma, which is like a kick, moving front, side, and back on each leg, adding a jump if you feel up to it. This works hip strength and turnout.
Leg Toning and Cardio Bursts
We'll take a break from jumping for some leg toning. In second position, with hands in first, we do a grand-plié, getting low in the legs, aiming to get hips as low as knees. We'll hold this low position and pulse, lifting and lowering the right heel, then the left. For an extra challenge, try lifting both heels or pulsing with both heels up. Then, we return to jumping with open-close jumps, moving from second to first position. We'll play with doubles: two jumps wide, two jumps in first. Next is the double chaîné, where you do two jumps, switch in the air, and repeat. This is a great coordination and balance challenge.
We then move to the assé passés, jumping open, crossing one leg in front, then the other. We'll double this up: two bounces in fifth, two bounces in second. This is a fast-paced cardio move. After this, we'll do some arm port de bras in second position while staying low in a plié. We'll go from first position arms to second, then stretch up to fifth, and down through center. We'll reverse the arm movements, going up to fifth as we go down and opening to first as we stretch up. We'll then revisit coupes, where the toe is pointed near the ankle, doing double bounces on each side. This is followed by P, where the toe comes to the knee, also with double bounces. We'll then move into arabesque, stepping and lifting the leg, adding a small jump as we pivot. This works the glutes and feels like flying. Finally, we introduce attitude, a strength move for inner thighs and hips, lifting the leg with a slight bend in the knee, leading with the inner ankle and thigh. We'll do this for a set time, then add pulses, and finally, alternate attitude kicks to the front with no pause in between for a cardio burst.
Final Push and Cool Down
We finish with side bends in second position. Starting in a demi-plié, we stretch up and side bend to the right, then through center, and side bend to the left. We'll hold this low plié position for oblique work, doing side bends to the right and center, then to the left and center. For the very last move, we'll do a ballet tuck jump, or a modification of plié switches. This is a final push to the finish line, requiring all your energy and best form. After the intense workout, we'll cool down with stretches on the rebounder. We'll start with a butterfly stretch, bringing the soles of the feet together and pressing knees down. Then, a straddle stretch, taking legs into a V. We'll also stretch out the quads by kneeling and sitting back on the heels. Finally, we'll open the chest and take a well-deserved breath. You absolutely crushed it today!
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