Rebounder workout program

A rebounder is a mini-trampoline. Some are connected by springs and some by bungees. Finally, they come in different sizes. When I decided to try rebounding, I did not want to drop a ton of cash on something I may not even like. Or what if I like it but cannot find many good workouts and the only thing to do is jump around on it? So to give rebounding a try, I purchased an inexpensive rebounder. A Serene Life 40 inch rebounder with handle.

It is a spring rebounder. It is solid and does the job. I thought the handle was necessary for me because I am balance challenged metal heels but if you you are not balance challenged I would not attach it, get one without a handle, or get one with a T bar, because the large balance bars really get in the way.

After I had my rebounder for several weeks, I saw that there are lots of rebounder workouts out there. And also, I love rebounding. Love it. Now when I do plyometrics or high impact exercises on the floor I feel like a ton of bricks slamming into the ground—I can feel the impact, which I never noticed before. My love of rebounding prompted me to do some research on rebounders and I upgraded. I now use a Bellicon. A big one 49 inches.

It is a bungee rebounder which is quieter and gives you a different bounce that I prefer over the spring bound rebounder. These look simple enough, but once you start doing them, you'll soon realize they are anything but. You'll need to engage your entire musculature to keep your body perfectly straight while bouncing up and down with control.

Take a break from jumping for just one exercise and focus on your core. You'll still be using the spring action of the rebounder, just in a new way. For most of the exercises thus far, you've been working with the rebounder.

For this one, you'll have to work slightly against it, as you're not bouncing so much as running with high knees hence the name. Back to upper-body work , this time focusing on the biceps-triceps combo. Rather than letting your bounces float your arms up and down, actively work on contracting your biceps to pull the dumbbells up and your triceps to lower them back down.

Fitness Workouts Exercises and Workouts. You'll feel like a kid again when you work out on a rebounder. Video of the Day. Alternating arms in this exercise add an element of coordination. Start with you feet in jumping position — about shoulder-width apart, knees soft not locked. Brace your core and keep your head in line with your spine.

As you bounce, alternate raising your arms to the front and to the side — one will go out to the side as one goes out to the front. Switch which arm goes to the side and which one goes to the front with your next bounce. Keep your wrists straight and triceps engaged. Move 2: Core Rotation. Fire up your core with this ab exercise. Start with your feet hip-width apart and your arms held out at chest height for balance. Keep your entire body straight and your core braced. As you bounce, rotate everything below your arms from opposite wall to opposite wall.

Focus on rotating your torso so it faces the wall with each rotation. Keep your eyes focused on a stationary object in front of you. Move 3: Jumping Jacks. You have the option to do this exercise with or without light dumbbells. The first is jumping up instead of down, and Dong points out that you actually want to be pretty low in your center of gravity, counterintuitively, while rebounding.

You'll also want to avoid bouncing on your toes; instead, Dong recommends pressing down into a squat to engage your hamstrings and glutes and then pressing through your heels to jump upward. She further suggests staying loose in your hip flexors by keeping your pelvis neutral and pulling in your abs. The latter form correction will also help you avoid making the fourth mistake, which is leaning too far forward during the workout. With those notes in mind, you should be ready to get bouncing.

Don't have a rebounder at home? Otherwise, hop to it by pressing play on this video now.