Bounce Instagram Mix 11

ATHLETIC MOVEMENT

A low-impact conditioning workout built around mini trampoline training, functional movement and light resistance exercises. This session blends high-energy power bounce blocks with controlled recovery intervals and targeted upper-body strength work to develop coordination, balance, endurance and athletic movement.

Using the trampoline as both a movement platform and training tool, Bounce Mix #11 incorporates elevated pushups, seated dumbbell work and stability-based strength exercises that challenge muscular control while remaining gentle on the joints.

Designed with user-controlled intensity and beginner-friendly options throughout, this class helps build confidence, fitness and 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. Turn It Up (Tomtrax & Orca Remix) - Warmup

02. Do Your Thing - Energy Bounce

03. Greensleeves - Squats + Lunges + Sprints n’ Bounce

04. Keep On Pushing Vs Let The Bass Kick - Glutes + Pushups (Elevated)

05. Cqll Me Now - Recovery Bounce

06. Follow Me (ft Andy) - Power Bounce 1

07. Do It All Over Again Vs Get Back - Biceps + Shoulders + Triceps + Rear Delts

08. The Underground - Power Bounce 2

09. Tribal Dance - Abs

10. To The Moon & Back - Cooldown