Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 30-minute rebounder strength and balance workout proves your mini
trampoline is so much more than a cardio tool — we're building real strength,
improving balance, and supporting bone health in one low-impact session.
Designed for women 40 and beyond who want functional fitness that feels as
good as it works.
🔥 WHAT WE'RE DOING:
8 blocks | 2 movements each | 30 seconds on | 15 seconds off | 2 rounds
Low impact | Dumbbells + rebounder | Functional strength and balance focus
Trust me — this one is tougher than it looks. The unstable rebounding surface
activates more stabilizers, fires up your core, and challenges your balance in
ways flat-ground training simply can't. Add dumbbells on top of that and you
have one of the most efficient and effective workouts women over 40 can do.
💪 EQUIPMENT NEEDED:
✔ Rebounder / mini trampoline
✔ Light to moderate dumbbells (Michelle uses 12.5 and 15 lbs)
✔ Yoga mat
If you're using your Apple Watch or fitness tracker, set it to
Functional Strength Training.
🛍 REBOUNDER INFO:
Michelle has been using JumpSport rebounders in her studio for 15+ years —
and for good reason. Super safe, super secure, and built to last.
👉 Shop JumpSport: jumpsport.com/MBFITFAM
Get 10% off with code MBFITFAM
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:37 – Warm Up (Basic Bounce, Heel Digs, Jacks, March)
03:18 – Block 1, Round 1: Shoulder Press on Rebounder
03:52 – Block 1, Round 1: Moving Plank on Rebounder
04:48 – Block 1, Round 2: Shoulder Press
05:33 – Block 1, Round 2: Moving Plank
06:18 – Block 2, Round 1: 3-Stomp + Knee Up (Right)
07:17 – Block 2, Round 1: 3-Stomp + Knee Up (Left)
08:03 – Block 2, Round 2: 3-Stomp + Knee Up (Right)
08:53 – Block 2, Round 2: 3-Stomp + Knee Up (Left)
09:49 – Block 3, Round 1: Hammer Curl (Front + Side)
10:24 – Block 3, Round 1: Bent Over Row
11:11 – Block 3, Round 2: Hammer Curl (Front + Side)
12:03 – Block 3, Round 2: Bent Over Row
12:49 – Block 4, Round 1: Bar Squat + Knee In and Push Back (Right)
14:33 – Block 4, Round 2: Bar Squat + Knee In and Push Back (Right)
16:02 – Block 5, Round 1: Wide Second Position Squat + Knee In and Push Back (Left)
16:57 – Block 5, Round 2: Wide Second Position Squat + Knee In and Push Back (Left)
18:31 – Block 6, Round 1: Skull Crushers on Rebounder
19:19 – Block 6, Round 1: Roll Up + Jump
20:02 – Block 6, Round 2: Skull Crushers
21:03 – Block 6, Round 2: Roll Up + Jump
22:33 – Block 7, Round 1: Standing Side Leg Lift (Right + Left)
24:18 – Block 7, Round 2: Standing Side Leg Lift (Right + Left)
25:48 – Block 8, Round 1: Throw Down Jump + Single Leg Hop
27:44 – Block 8, Round 2: Throw Down Jump + Single Leg Hop
29:03 – Cool Down (Straddle Squat, Cat-Cow, Thread the Needle, Lunge + Twist)
32:05 – Closing + App Info
📌 WHY THIS WORKOUT IS DIFFERENT:
Most rebounder workouts are cardio-only. This one layers dumbbell strength
work, balance challenges, and bone-activating impact movements onto the
unstable rebounding surface — creating a training stimulus that builds
muscle, improves coordination, and supports bone density all at once. For
women over 40 navigating perimenopause and menopause, this combination is
one of the smartest investments you can make in your long-term health and
independence.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, nutrition guidance, and a community of women cheering
you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: youtube.com/@MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained
while participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
This 30-minute rebounder strength and balance workout proves your mini
trampoline is so much more than a cardio tool — we're building real strength,
improving balance, and supporting bone health in one low-impact session.
Designed for women 40 and beyond who want functional fitness that feels as
good as it works.
🔥 WHAT WE'RE DOING:
8 blocks | 2 movements each | 30 seconds on | 15 seconds off | 2 rounds
Low impact | Dumbbells + rebounder | Functional strength and balance focus
Trust me — this one is tougher than it looks. The unstable rebounding surface
activates more stabilizers, fires up your core, and challenges your balance in
ways flat-ground training simply can't. Add dumbbells on top of that and you
have one of the most efficient and effective workouts women over 40 can do.
💪 EQUIPMENT NEEDED:
✔ Rebounder / mini trampoline
✔ Light to moderate dumbbells (Michelle uses 12.5 and 15 lbs)
✔ Yoga mat
If you're using your Apple Watch or fitness tracker, set it to
Functional Strength Training.
🛍 REBOUNDER INFO:
Michelle has been using JumpSport rebounders in her studio for 15+ years —
and for good reason. Super safe, super secure, and built to last.
👉 Shop JumpSport: jumpsport.com/MBFITFAM
Get 10% off with code MBFITFAM
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:37 – Warm Up (Basic Bounce, Heel Digs, Jacks, March)
03:18 – Block 1, Round 1: Shoulder Press on Rebounder
03:52 – Block 1, Round 1: Moving Plank on Rebounder
04:48 – Block 1, Round 2: Shoulder Press
05:33 – Block 1, Round 2: Moving Plank
06:18 – Block 2, Round 1: 3-Stomp + Knee Up (Right)
07:17 – Block 2, Round 1: 3-Stomp + Knee Up (Left)
08:03 – Block 2, Round 2: 3-Stomp + Knee Up (Right)
08:53 – Block 2, Round 2: 3-Stomp + Knee Up (Left)
09:49 – Block 3, Round 1: Hammer Curl (Front + Side)
10:24 – Block 3, Round 1: Bent Over Row
11:11 – Block 3, Round 2: Hammer Curl (Front + Side)
12:03 – Block 3, Round 2: Bent Over Row
12:49 – Block 4, Round 1: Bar Squat + Knee In and Push Back (Right)
14:33 – Block 4, Round 2: Bar Squat + Knee In and Push Back (Right)
16:02 – Block 5, Round 1: Wide Second Position Squat + Knee In and Push Back (Left)
16:57 – Block 5, Round 2: Wide Second Position Squat + Knee In and Push Back (Left)
18:31 – Block 6, Round 1: Skull Crushers on Rebounder
19:19 – Block 6, Round 1: Roll Up + Jump
20:02 – Block 6, Round 2: Skull Crushers
21:03 – Block 6, Round 2: Roll Up + Jump
22:33 – Block 7, Round 1: Standing Side Leg Lift (Right + Left)
24:18 – Block 7, Round 2: Standing Side Leg Lift (Right + Left)
25:48 – Block 8, Round 1: Throw Down Jump + Single Leg Hop
27:44 – Block 8, Round 2: Throw Down Jump + Single Leg Hop
29:03 – Cool Down (Straddle Squat, Cat-Cow, Thread the Needle, Lunge + Twist)
32:05 – Closing + App Info
📌 WHY THIS WORKOUT IS DIFFERENT:
Most rebounder workouts are cardio-only. This one layers dumbbell strength
work, balance challenges, and bone-activating impact movements onto the
unstable rebounding surface — creating a training stimulus that builds
muscle, improves coordination, and supports bone density all at once. For
women over 40 navigating perimenopause and menopause, this combination is
one of the smartest investments you can make in your long-term health and
independence.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, nutrition guidance, and a community of women cheering
you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: youtube.com/@MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained
while participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
