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Bounce Your Way Fit With This Trampoline Cardio Barre Circuit

  • Bethany Rogers

    Warm Up

    Let's get started! To get the muscles prepped and ready for a fun-but-intense workout, hop on your rebounder (the fancy name for a trampoline) and lightly jog for a complete song (about 3 to 5 minutes). Choose whichever one you want, but I recommend something upbeat that puts you in the mood to move!

  • Bethany Rogers

    V-Position

    • Hop off your trampoline and hold onto something sturdy.
    • Bring legs into an V-shape with heels glued together and toes pointing out. Bend knees and keep ears over shoulders, shoulders over hips, and hips over heels.
    • Lower down until you feel your quads tighten. Move up and down a few inches for 1 minute.
  • Bethany Rogers

    Parallel Jumps

    • Step back onto the trampoline with your feet about hip-width apart.
    • Jump up as high as you comfortably can while pushing arms back behind you.
    • Jump for 1 minute.
    • Make it easier: To lower the impact, jump without letting your feet leave the mat.
  • Bethany Rogers

    Standing Seat Work on Releve

    • Step off the trampoline and hold your steady barre again, standing so the barre is directly in front of you.
    • Start with feet hip-width apart. Lift left leg back and up, keeping hips square. Raise up onto the ball of the back foot and keep back leg soft.
    • Move left leg down and up a few inches for 1 minute, focusing on keeping the hips square and back still.
    • Repeat Parallel Jumps (previous slide) for 1 minute, then repeat this move on right leg.
  • Bethany Rogers

    Lateral Bounce

    • Step back on the trampoline and stand with feet slightly more than shoulder-width apart.
    • Jump side-to-side while pumping your arms for 1 minute.
    • Pro tip: The faster you go, the more your heart rate will spike. But be sure to listen to your body—for some, a light bounce or step with less impact might be all you need.
  • Bethany Rogers

    Parallel Thigh Work

    • Start off the trampoline, facing the barre. Bring legs just underneath hips so that they are parallel and hip-width apart.
    • Raise heels and bend knees, keeping ears over shoulders, shoulders over hips, and hips over heels. Lightly old the barre with one hand.
    • Lower down so that you feel the quads engage; hold for 1 minute. Remember, it's okay if your legs shake!
    • Repeat Lateral Bounce (previous slide) and Parallel Thigh Work again.
  • Bethany Rogers

    High-Knees Bounce

    • Start on the trampoline with feet hip-width apart. Lift arms so they're out in front of you, at about chest height.
    • Jump knees up toward hands just like you would for high knees. Keep core engaged to help with balance.
    • Go for 1 minute. If the impact is too high, walk or jog in place.
  • Bethany Rogers

    Seesaw

    • Start standing off the trampoline, facing the barre with feed hip-width apart and hands lightly resting on barre.
    • With your right leg serving as the base with a soft knee, bring left leg back and up behind your hip.
    • Keeping your body straight like the plank of a seesaw, hinge your body down toward the barre, then back up as your pelvis rocks over your standing leg. (Don't let the front hip turn out.)
    • Moving slowly and with control, repeat for 1 minute.
    • Repeat High Knee Bounce (previous slide), then switch sides and do the Seesaw with your right leg.
  • Bethany Rogers

    Slow Squat Lift

    • Starting on the trampoline, with feet hip-width apart, bend knees with hands in prayer, back straight, and pelvis neutral. (Don't tuck the hips here.)
    • Return to standing.
    • Jump straight up with hands on hips. Land with control as you seamlessly move back into the squat position.
    • Repeat sequence for 1 minute. Don't move too fast here—this is more about performing the three moves individually, firing up your core and mind-body connection through coordination.