Warm up (5 min)
- Bounce on the rebounder for 2 minutes. Then, for 1 minute jump from your right foot to your left foot, and back.
- For 30 seconds, do an Out-out-in-in step–stepping wide with your right foot, then wide with your left foot, then narrow step with your right foot, and then narrow with your left. Then switch your lead foot so it’s out left, out right, in left, then in right, for 30 seconds.
- For 1 minute, step while bringing your knees high in front of you. For the last 30 seconds, alternate bringing the opposite elbow to the opposite knee with each step.
Do each of the following moves for one minute.
- Lateral hops—keeping both feet together, jump from right to left then back again.
- Jumping jacks—if you are having difficulty coordinating both arms & legs at the same time, focus on doing just the legs first and then add the arm motions.
- Strength bounce—jump as high as you are able
- Forward & backward hops—keep both feet together.
- “Skiing”—hold arms at 90⁰ and then with feet together, hop with feet pointing in 3 different directions (left, center, right) and then back. Repeat, so it’s left, center, right, center, left, center, right, center, etc. Focus on keeping the movement below the waist. The upper body should remain stable throughout.
Repeat 2-4 times.
If you haven’t invested in a rebounder (aka mini-trampoline) yet, I highly encourage you to look at the benefits of rebounding again. Rebounding stimulates the lymphatic system which works to remove toxins from your body. Other benefits of rebounding can include: strengthening the immune system; strengthening muscles; reducing body fat; providing an aerobic effect for the heart; increasing agility; improving your sense of balance; stimulating natural; regular bowel movements as well as improve digestion; and reducing of the appearance of cellulite. Who wouldn’t love a little of that, right?
Rebounders (aka mini-trampolines) are surprisingly affordable and don’t take up too much space. For less than $100 (Click HERE), you can make a significant investment into your long-term health. Anyone, regardless of age, can benefit from using a rebounder. Of course, most importantly, you have to use it. Once you try this workout or if you’ve tried the one I gave out at July’s Faith & Food meeting, let me know how it went. Looking forward to hearing from all you joyful bouncers!