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REBOUNDER
The Rebounder is one of the most effective low impact workouts that
you will ever do. Your Rebounder workouts will help you become
more functional and physically fit while at the same time help you
reshape your body.
As with any exercise routine, it's important to begin by warming up
your body and most specifically the muscles you are planning to ex-
ercise. You may want to start with slow marching, jogging, or bounc-
ing. Simply march, jog, or bounce lightly in place on the Rebounder
for about 5 minutes. As you warm up, begin jogging faster, raising
your knees higher, or try skiing or jumping jacks. Work out at a higher
intensity for at least 20 minutes for best results. For interval training,
jump at a higher intensity for 30 seconds to a minute between other
exercises shown here.
CONTACT BOUNCE
Start with feet shoulder width apart, knees bent, hands at
waist. Bounce gently so your feet don't leave the mat. Re-
peat 10 times.
While bouncing, shift your weight to the right
and bring your left foot up to your left buttock.
Bring your left foot down and shift your weight
to the left and bring your right foot up to your
right buttock. Repeat 10 times on each side.
While standing in the center of the mat, jog in place.
Concentrate on breathing in and out as you count to 100.
JUMPING JACKS
Start with your feet together and arms
at sides. Jump up and separate feet
to just past hip width while you sweep
you sweep your arms out to the side
and raise your hands overhead.
Jump again and return to the starting
position. Repeat 10 times.
HAMSTRING CURLS
JOG IN PLACE
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2
3
4
6
Place both feet
together and
bounce from one
side of the mat to the other side of the
mat while keeping your feet together.
Repeat 10 times on each side.
Start with your feet together and arms
at shoulder height, elbows bent with
hands in front of your chest. Bounce
and twist your upper body to the
left, reaching your left arm out, while
twisting your lower body to the right,
feet pointed to the right. Repeat 10
times each way.
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7
5
8
9
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11
SIDE TO SIDE
TWIST BOUNCE
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