Bench Rebounds Start
Bench Rebounds are great for lower body strength and toning.
Start by standing up right in front of a sturdy weight bench
(or other stable surface 1.5 to 2 feet tall) feet together and hands at your side.
Bench Rebounds Next
Bench Rebounds Finnish
With a swing of your arms, jump explosively and land with both feet all the way on the bench. Once you land, stand up straight without locking your knees.
Then, reverse the movement by either jumping backwards off the bench, or by stepping down.
If you are not able to jump to the height of a regular weight bench, start with anaerobic step and work your way up.
How to include Rebounds
Lower Body Weight Training Circuit I:
15 reps each, no rest between exercises, rest 30 seconds between each circuit, and
repeat this circuit 3 times.
Walking Lunges – Plie Squats – Lying Leg Curl
Cardio burst: Perform 100 Jumping Jacks, 50 Squat Jumps and 50 Bench
Rebounds – rest as needed.
(Intermediates and beginners adjust reps to your ability.)
Lower Body Weight Training Circuit II:
Same formula as previous circuit.
Straight Leg Deadlift – Bench Step Ups – Deep Squat Pulse
(feet wide and toes turned out)
Cardio burst: Stepper intervals for 10 mins (hard 1 min, easy the next).