Note: All prices in US Dollars
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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.
Always First . .
 
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.
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**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.
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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.
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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.)
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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.
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Now, start with some basic leg exercises
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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.
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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.
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Forward Lean - Leg Raise
Lean in and lift the knee. This will work the legs and the hip flexor. Of course, now we are getting a wonderful stretch to the back, the back of the arms and the shoulder area. So we are getting a nice stretch in the upper areas, we’re working the cardiovascular by lifting the knees and the legs, and the hip flexors are getting a good workout.
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Forward Lean - Back Kick
Leaning forward and kicking back, we are now working the back of the leg. By kicking back, we’re working the hamstrings. This is balancing out all of the movement that is done – normally, people are working the front of their legs, whether they are walking or going up stairs. It’s very important to work the back of the legs as well. And we’re stretching the arms and the upper back.
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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.
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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.
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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.
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COMMENTS: In the preceding series of photos, a lot of the exercises incorporated the back muscles, and this is important because so many people have poor posture and they slouch. Their rounded shoulders come forward, and their head is tilting forward. So by putting a lot emphasis into the upper back and the mid back, you’re really holding your body in a straighter posture. Overall it’s going to be beneficial, especially as we age, we tend to curl forward.
Now we are going to strengthen the back so we make sure that it’s easy to keep our posture in the proper position.
Strengthen your Back with more Upper-Body Exercises
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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.
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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.
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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.
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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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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.
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Here are some workouts without overhead resistance system
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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.
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Double Bicep Curl
This is another way of working the biceps, just a variation.
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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.
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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.
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