45 MIN Jump & Pump Workout | Rebounding Cardio + Full Body Dumbbell Strength Intervals

Get ready for Jump & Pump — a fun, effective full body workout that blends rebounding cardio intervals with dumbbell strength moves. We’ll be moving on and off the rebounder, using music-driven cardio and higher-rep strength sets to build endurance, sculpt lean muscle, and elevate your heart rate.

This session hits all the right areas: strength, cardio, core activation, and lower-body power. Perfect for women over 40 who want low-impact cardio with big results.

What to Expect:
• Rebounding cardio intervals on the trampoline
• Dumbbell strength circuits off the rebounder
• Higher-rep strength sets to build muscular endurance
• Music-guided movement for flow and fun
• Full body burn with core-focused work

Equipment:
• Rebounder / fitness trampoline
• Dumbbells (light–moderate)

00:00 Intro
00:43 Warm up
03:47 Squats / Lower Body
06:44 Rebound Cardio
08:49 RDL + Row
11:40 Rebound Cardio
14:15 Shoulders
17:35 Rebound Cardio
20:17 Triceps
23:10 Rebound Cardio
25:18 Biceps
27:54 Rebound Cardio
30:34 Lunges / Lower Body
33:50 Rebound Sprints
36:45 Core / abs
39:31 Cooldown
42:10 Stretch