Bounce Instagram Mix 12

ATHLETIC MOVEMENT

A low-impact conditioning workout built around mini trampoline training, functional movement and light resistance exercises. This session alternates high-energy power bounce blocks with recovery bounce intervals and targeted strength work, developing coordination, balance, endurance and athletic movement while remaining kind to the knees and joints.

Upper-body strength blocks make full use of the trampoline itself, incorporating elevated pushups, single-arm rows, seated shoulder presses and controlled tricep work to create a complete full-body training experience.

Designed with user-controlled intensity and beginner-friendly options throughout, Bounce 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. Ready To Go - Warmup

02. Keep On Moving - Energy Bounce

03. We Take You Higher - Squats + Lunges + Sprints n' Bounce

04. Freefall Vs Love Me Again - Glutes + Pushups (Elevated)

05. Holiday (Alien Cut & Vixen Remix) - Power Bounce 1

06. Doop 2007 - Recovery Bounce

07. Feel So Numb Vs She Drives Me Crazy - Back + Rear Delts + Triceps + Shoulders

08. Jumping All Over The World - Power Bounce 2

09. Hey Baby (Drop It To The Floor) - Abs

10. Rude - Cooldown