Urban Rebounding is a modernized version of mini-trampoline training. This type of training is not new, but in the 1990s, fitness professional and martial arts expert J.B. Berns modified the technique for group exercise programs. Berns and his team created special dance-oriented, sport specific, core work and muscle-toning workouts. These programs are available on DVD.
Rebound Toning Workouts
The Urban Rebounding Company makes special resistance tubes, which attach to each side of the frame for upper body strength training. Use them during aerobic activity, or use them while standing or performing squats and lunges. Perform exercises for larger muscle groups, such as your shoulders, before performing biceps and triceps exercises. While the bands only provide light resistance, avoid overloading your joints, and limit each set to 15 repetitions.
Basic Aerobic Workout
If you like the intensity of high-impact aerobics but hate what it does to your joints, Urban Rebounding aerobics offer a viable alternative, which allow you to perform traditional aerobic moves on a soft and pliable surface. Rebounding instructors advise students to jump as if there was a low tunnel directly above their heads. This requires greater hamstring flexion, which strengthens the gluteal muscles and the muscles in the back of your legs, Begin in an upright position with your feet parallel at hip-width apart. Bounce by pressing your heels downward into the rebounding skirt. Vary the movement by performing jumping jacks, side to side jumps, 180- and 360-degree turns and shuffling movements that resemble cross-country skiing. Balance may be tricky at first, so gain proficiency at two-legged jumps before progressing to knee lifts and front kicks. Begin with a 20-minute workout and gradually work up to 45 minutes. Add variety by changing your arm movements.
Ballet Bound
Traditional rebounding keeps the legs in parallel alignment, but dancers turn out at the hips. Ballet dancers must learn to jump while keeping the spine in a stable position. The Urban Rebound Ballet Bound program enhances this skill. Begin in a second position turn-out, with your feet slightly wider than hip-width apart. Your heels will face each other. Incorporate, slow, smooth, balletic arm movements as you bounce, engaging your core muscles to stabilize your upper torso. Vary the routine by alternately jumping and landing with one foot in front of the other. Progress to one-legged ballet balance moves when you master the basics.
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