Rebounder mini trampoline exercise workouts, Workout with our rebounder mini trampoline


	How To Workout With Your Rebounder Mini-Trampoline Exercise System


	There are various exercises you can do on your Rebounder Mini-Trampoline that will add variety and excitement to your workout. Of course, you can always create your own routines and movements, but here are some examples to help you get started.


	Start With A Gentle Bounce A nice, gentle bounce is a great warm-up for the joints, muscles and ligaments and will basically get the circulatory system working. This is also important to prevent the risk of injury. Warm up with a simple bend of the knees, but you can also take advantage of the overhead resistance system to stretch the arms.

Double Bicep Curl

This is another way of working the biceps, just a variation.

Alternating Bicep Curl

This is wonderful for the biceps. We’re Bouncercising as well as doing the curls, and that’s working the biceps as well as a little bit of the forearm.

Rowing Movement from Below

In this movement, we are pulling back. This movement is really great for the posture. We’re gripping overhanded and pulling back. It activates not just the lats, but between the shoulder blades, there’s a muscle group called the rhomboids. When you are keeping the arms in this higher level, it’s wonderful for bringing the back into a straight postural position. So it’s one of those movements that’s very important for proper posture and prevents slouching.

Lateral Raise

This works the sides of the shoulder. And, of course, because we are Bouncercising, we are getting a cardiovascular workout and stimulation of the lymphatic system.

**It is important to not use the cords solely as support for your body so you don’t fall forward. Use the cord as resistance to stretch your body, not to stretch the cord.

Forward Stretch
(with Resistance Cords)

The forward stretch is great. You’re elongating the body, setting up the spine, getting the spine nice and straight. While you’re stretching, you will feel that in the upper arm, the triceps, and the back. As you lean forward, you’ll feel that in the hamstrings. It’s wonderful for your posture. You can also arch the back and get a little of the lumbar.

Forward Stretch
(with Freedom Bar)

At this point, we are reaching overhead, leaning forward, and stretching the back muscles, the arm muscles, the back of the leg. It’s a nice stretch. You just get everything loosened up, getting ready for the exercises. This is a very good stretch for the back as well. (This exercise can only be performed on the doorway mount model.)

Downward Stretch

Now, going down toward a squat, stretch with the arms reaching overhead, you’re getting a nice stretch in the latissimus dorsi - that’s the back muscles; as well as getting a nice stretch in the knees and the thighs. So as you are stretching up and stretching down, you’re working a lot of the back muscles as well as the leg muscles, the quadriceps and the gluteus. You’re getting the knees warmed up as well.

Forward Knee Lift

Now we’re kicking using the knee in the bent position. The difference here is that we are still working the hip flexors, but there is less weight, so you could bounce a little more vigorously, alternating from leg to leg with the knees bent. It’s just another variation.

Forward Kick

This is a forward kick movement. This is wonderful because we are now working the circulatory system a little more vigorously. By lifting the legs high and alternately, we have good hip flexor movement and also the quadriceps.. Again, because we are reaching and holding onto the upper bar, we are consistently working the arms and the back muscles as well.

Upper body, Overhead Arm Movements

This is a continuous movement, working the back or the lats -- the correct term is the latissimus dorsi. So we are starting overhead, going out to the side, then we go overhead again, and then we go forward. So both movements will work the lats, and it’s a great exercise for the upper back.

Punching Movement

The punching is working your pecs and your triceps. It’s a nice exercise because you’re alternating, you’re getting a lot cardiovascular movement as well when you are doing the punching from your upper body as well as getting the cardiovascular from the bounce or from the alternate leg lifts.

Forward Arm Pull

Now we’re doing more of a lower lat movement, where we’re starting with the arms in front, lifting the legs, and then pulling the cords to the back. In this exercise, you’ll get a little contraction of the triceps in the rear position, but mostly, when you are pulling back, you will get the back muscles. And again, this works the lats.

Side Arm Pull

This is a side movement for the shoulders and the back, primarily the back muscles. You’re going up, out and down and back up. As you are pushing down, it’s working the back muscles, and you’re getting the triceps because of the extended arm.

Chest Press

Instead of doing the alternating, like with the punching movement, we are now pushing both arms in front and then bringing them out to the side. It’s important to keep the forearms parallel to each other when you are doing this exercise. And then when you are starting in the rear position, and then as you push forward, bringing them closer together. This activates the pectoral major or the pecs of the chest muscles. And then when you are fully extended or once you get a right angle and come forward, you are now activating the triceps as well, but primarily it’s a chest movement.

Front Shoulder Pull

We have here a very important exercise. This is for the rear deltoid. That is the back of the shoulder. So many people round their shoulders forward, so this small muscle at the rear of the shoulder literally helps to hold the shoulder in place so it is in proper alignment, and we’re not rounding the shoulders forward. We’re gently going in semi-circular arc, reaching backward as we’re rebounding. One of the most neglected areas and one of the most important exercises for the structure of the shoulders and posture.

Wrist Curls

This is a very good exercise for people to prevent carpal tunnel syndrome. By doing a flexing of the wrist by flexing down, we’re working the under side of the forearm. By flexing up, we’re working the extensors in the top of the forearm.

It’s really good to do these wrist curls because you’re preventing any type of damage caused by weak muscles that can instigate carpal tunnel. If you already have carpal tunnel, you should not be doing an extension flexion, which is lifting the wrist up (third image). That would be contraindicated and would put a little too much stress on the inflamed carpal tunnel area. Moving the wrist in a downward movement would be much safer.

Twist

The twist is going to work the hips, while you’re going from side to side. You’re getting a workout to the obliques, which is the side of the waist, the external obliques. And as always, because we’re holding on, we’re still working the upper arms, the forearms, as well as the back muscles. And of course, while bouncing, we’re working the circulatory system, and the lymphatic system is being activated.

Twist Variation

This is reverse grip of the same exercise. When you are reversing the grip, you are going to be hitting a little bit more of the bicep as well as the other side of your forearm. So with the hands gripped over the bar, you’re getting the top of the forearm, and then holding under, you’re getting bottom of the forearm, or the under side of the forearm as well as the bicep. And we are continuing to work the hips, the obliques, and getting the circulatory and the lymphatic system activated


	overhead Triceps Extension This is really great for the back of the arm. So many people have a tendency to get very flabby in the back of the arm. That’s the muscle opposing the bicep. So when you extend from overhead, it’s a contraction of the triceps. Rowing Movement from Overhead System In this movement, we are pulling back. This movement is really great for the posture. We’re gripping overhanded and pulling back. What that does, it activates not just the lats, but between the shoulder blades, there’s a muscle group called the rhomboids. When you are keeping the arms in this higher level, it’s wonderful for bringing the back into a straight postural position. So it’s one of those movements that’s very important for proper posture and prevents slouching.

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mini trampoline & resistant bands

mini trampoline & resistant bands

exercise workout using overhead system

exercise workout using overhead system

exercise workout using overhead system

exercise workout using overhead system

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