30 MIN Rebounder Bounce & Kickbox Exercise

30 Min Rbounder Bounce & Kickbox Exercise is an intense cardio interval exercise from Michelle Briehler. I used to be working very onerous throughout the intervals. Based on my Apple Watch I spent a complete of 17 minutes in my peak coronary heart charge zone. I burned a complete of 308 energy. Michelle and crew have been working onerous, too. I really like that throughout the second spherical of the toughest transfer of the exercise (hitch kicks), Michelle wanted to go “test her digital camera” whereas her background exercisers (and residential exercisers!) are struggling. At the least it received her a little bit of a restoration! All the things is completed on the rebounder besides the hitch kicks and for the hitch kicks on foot is on the ground, so I wore footwear for this exercise. I respect the joyful bounce settle down on the finish of this exercise since I undoubtedly wanted a settle down earlier than going to the stretch however the stretch was too quick for me so I added on Naomi Pleasure‘s fantastic rebounder stretch.

There are 12 transfer combo intervals. Every interval is 45 seconds adopted by 15 seconds of relaxation/restoration. Then you definately get an extended restoration earlier than repeating all 12 workout routines. There’s a timer within the higher proper hand nook of the display counting down your intervals and recoveries. There’s a progress bar simply above it counting down the full exercise time as a proportion.

30 Min Rbounder Bounce & Kickbox Exercise is 33:40 minutes; one minute intro, 2:30 minute heat up and 1:10 minutes stretch. Gear: rebounder and light-weight handweights or wrist weights. Michelle is utilizing one pound lace up wrist weights. I used one pound handweights.

One knee elevate + one entrance kick (similar leg) + 2 jacks pushing arms overhead, repeat combo on different leg (punch with reverse hand throughout knee elevate & kick)
2 hopping hip twists to 1 aspect + 2 aspect kicks (similar leg), repeat combo on different aspect of physique
2 squat jumps whereas punching to aspect excessive and low + 4 bounce ropes, repeat combo punching with different arm to different aspect
Stand behind rebounder, one foot on rebounder and one on ground, step different foot onto rebounder whereas doing a entrance kick with leg  that began on rebounder (hitch kick)
(no restoration) Knee pull/raises with one foot on rebounder, ground leg raises/pulls (performed for 10 seconds as a substitute of resting)
Repeat 4 & 5 on different leg
3 scissor runs + one knee elevate + one entrance kick (similar leg), repeat combo on different leg
One crescent knee out to aspect then again in to start out + 2 entrance kicks on a diagonal (all the on similar leg), repeat on different leg
2 aspect kicks (similar leg) + 2 knee raises on reverse leg, cross punch when knee raises; aspect kicks change to three alternating low aspect kicks
Repeat #9 on different aspect of physique
In a partial squat (not leaping) do 4 alternating entrance punches then bounce twice whereas doing a heel click on
2 lateral ski hops + one entrance kick every leg
Fundamental bounce performed with depth (Michelle modifications arm actions all through interval)
45 second relaxation
Repeat #1-14 however omit #5 and take the 15 second restoration

Joyful Leap (settle down):

Fundamental bounce
Leaping jacks
Scissor runs
Low alternating aspect kicks, arms are raised to shoulder degree, bend elbows in time with kicks
Alternating heel elevate shift hops
Facet steps

For more information on Michelle Brieher’s exercises and different (free) streaming exercises I’ve sampled and reviewed, take a look at my Streaming web page.