Bounce DVD Mix 3

ATHLETIC MOVEMENT

Bounce Mix #3 continues the evolution of Rico Bounce, blending low-impact mini trampoline training with functional strength and rhythmic movement patterns.

This session alternates high-energy Power Bounce intervals with dedicated lower-body strength work, targeted upper-body training and active recovery phases to develop coordination, balance and athletic conditioning.

Featuring Squat n' Burn, dedicated glute training, Recover Bounce intervals and a full upper-body block targeting the back, chest and triceps, the trampoline is used as both a cardio tool and a movement platform to challenge stability and control while remaining kind to the joints.

Designed with user-controlled intensity throughout, Bounce Mix #3 helps build confidence, endurance and full-body capability at your own pace.

CLASS DETAILS

Duration: 50-55 mins
Level: Intermediate–Advanced*
Equipment: Mini Trampoline + Light Weights (Optional)
Weight Range: Light–Medium (User Choice)
Bounce Intensity: User Controlled

*Beginner friendly. Low-impact options are demonstrated throughout.

BOUNCE SETUP

This class can be performed on either spring or bungee rebounders.

Spring systems create a quicker, more reactive bounce that emphasises rhythm and rebound.

Bungee systems provide a softer landing with increased muscular control and stability demands.

Both systems work well—the class is designed to let you train at your own pace.

Track Listing: 

01. I Like To Move It - Warmup

02. Troublemaker - Power Bounce

03. Just A Dream - Squat n' Burn

04. Let Me Tell You Something - Glutes

05. Sweet Nothing - Recover Bounce

06. Blue - Power Bounce 2

07. Pause Vs Video Killed The Radio Star - Back + Chest + Triceps

08. Kick That Bass - Power Bounce 3

09. Hangover - Abs

10. Happy - Cooldown