Uploaded May 2025 | Updated September 2026, 2 weeks ago
This powerful full body workout combines strength training using dumbbells with cardio intervals on the rebounder for the perfect mix of muscle and metabolism!
We’ll work through 4 strength blocks, each focused on building total-body strength with 15 reps per move, 2 rounds, and a core-focused finisher at the end of each block. After that? We bounce it out with energizing rebounder cardio!
Perfect for women 40+ looking for a joint-friendly, muscle-building, and heart-pumping workout — with the fun and challenge to match.
🔥 Workout Format:
• Warm-Up
• 4 Strength Blocks
• 15 Reps Per Move
• 2 Rounds Per Block
• Core Move at End of Each Block
• Rebounder Cardio Interval After Each Strength Block
• Cooldown + Stretch
🧰 Equipment Needed:
• Rebounder (mini trampoline)
• Dumbbells (choose a weight that challenges you!)
• Bench (optional)
• Weighted Sleeves / Wrist Weights (optional)
• Your Amazing Body
💪Grab the NEW Arm Sleeve Weights Here: https://collabs.shop/tg4ouf
10% discount code: MICHELLE10
👇If you're ready to invest in a rebounder, here’s what we use and why 👇
⭐️ JumpSport 44" PRO Fitness Trampoline— my personal choice
• White frame
• Skirt mat design
• 4-knot adjustable bungees for custom tension
• Large, 44” jumping surface for enhanced stability + movement
⭐️JumpSport 44" PRO Fitness Trampoline (Team favorite)
• Petal Mat for extra bounce space + ultra-soft landing
• Same 4-knot adjustable design
⭐️ JumpSport 39" PRO Fitness Trampoline (most popular)
• Same quality + performance
• More compact 39” surface — perfect for smaller spaces
🎉 Grab 10% off with code: MICHELLEBRIEHLERFIT
➡️ jumpsport.com/MICHELLEBRIEHLERFIT
TO SHOW YOUR SUPPORT🩷
YouTube Membership: Join this channel to get access to extra perks: youtube.com/c/MichelleBriehler/join
👉Sign up for the weekly Newsletter get Workout Calendars and More! michellebriehler.com/#
Stay connected:
🔔 Subscribe for weekly workouts: youtube.com/@MichelleBriehler
👍 Follow Instagram: instagram.com/michellebriehler
👍 Facebook: facebook.com/MichelleBriehler.FIT
👍 TikTok: tiktok.com/@michellebriehler
🌐 Visit our website for more resources: michellebriehler.com
MORE LINKS:
Join my YouTube Membership for MORE: youtube.com/c/MichelleBriehler/join
Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🎧Where I download my Music First month FREE
MUSICBED musicbed.com/invite/CC52Q
Thank you for working out with us! Keep pushing, stay strong, and see you in the next video! 💪
🧡Michelle
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
________________________________________________________________________________
🚨DISCLAIMER When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Michelle Briehler will not be responsible or liable for the harm, damage, or injury as a result of any information provided.
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MB01T6RX250ZGN0
MB01CERJG6SKQJI
MB01IVBUBIQGUX6
THE WORKOUT
• SUMO SQUAT
• FRONT RAISE
• CHOP
• (R) BENT OVER ROW
• (L) BENT OVER ROW
• CHEST PRESS
• (R) SNATCH + KNEE DRIVE
• (L) SNATCH +KNEE DRIVE
• (R) BULGARIAN SPLIT SQUAT
• (L) BULGARIAN SPLIT SQUAT
• DB SWING
• SEATED BICEP CURLS
• SEATED OH TRICEP
• MT. CLIMBERS
• (R) SIDE LIFT + PUNCH ACROSS
• (L) SIDE LIFT + PUNCH ACROSS
• OUT-IN-HOLD
• KNEES 3X + KICK
• DOUBLE TURNS
• (R) CONNECT + LIFT 3X
• (L) CONNECT + LIFT 3X
• BASIC BOUNCE
00:00 Intro
00:58 Warm-up
07:08 Strength & Rebounder Cardio Intervals
45:38 Stretch
This powerful full body workout combines strength training using dumbbells with cardio intervals on the rebounder for the perfect mix of muscle and metabolism!
We’ll work through 4 strength blocks, each focused on building total-body strength with 15 reps per move, 2 rounds, and a core-focused finisher at the end of each block. After that? We bounce it out with energizing rebounder cardio!
Perfect for women 40+ looking for a joint-friendly, muscle-building, and heart-pumping workout — with the fun and challenge to match.
🔥 Workout Format:
• Warm-Up
• 4 Strength Blocks
• 15 Reps Per Move
• 2 Rounds Per Block
• Core Move at End of Each Block
• Rebounder Cardio Interval After Each Strength Block
• Cooldown + Stretch
🧰 Equipment Needed:
• Rebounder (mini trampoline)
• Dumbbells (choose a weight that challenges you!)
• Bench (optional)
• Weighted Sleeves / Wrist Weights (optional)
• Your Amazing Body
💪Grab the NEW Arm Sleeve Weights Here: https://collabs.shop/tg4ouf
10% discount code: MICHELLE10
👇If you're ready to invest in a rebounder, here’s what we use and why 👇
⭐️ JumpSport 44" PRO Fitness Trampoline— my personal choice
• White frame
• Skirt mat design
• 4-knot adjustable bungees for custom tension
• Large, 44” jumping surface for enhanced stability + movement
⭐️JumpSport 44" PRO Fitness Trampoline (Team favorite)
• Petal Mat for extra bounce space + ultra-soft landing
• Same 4-knot adjustable design
⭐️ JumpSport 39" PRO Fitness Trampoline (most popular)
• Same quality + performance
• More compact 39” surface — perfect for smaller spaces
🎉 Grab 10% off with code: MICHELLEBRIEHLERFIT
➡️ jumpsport.com/MICHELLEBRIEHLERFIT
TO SHOW YOUR SUPPORT🩷
YouTube Membership: Join this channel to get access to extra perks: youtube.com/c/MichelleBriehler/join
👉Sign up for the weekly Newsletter get Workout Calendars and More! michellebriehler.com/#
Stay connected:
🔔 Subscribe for weekly workouts: youtube.com/@MichelleBriehler
👍 Follow Instagram: instagram.com/michellebriehler
👍 Facebook: facebook.com/MichelleBriehler.FIT
👍 TikTok: tiktok.com/@michellebriehler
🌐 Visit our website for more resources: michellebriehler.com
MORE LINKS:
Join my YouTube Membership for MORE: youtube.com/c/MichelleBriehler/join
Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🎧Where I download my Music First month FREE
MUSICBED musicbed.com/invite/CC52Q
Thank you for working out with us! Keep pushing, stay strong, and see you in the next video! 💪
🧡Michelle
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
________________________________________________________________________________
🚨DISCLAIMER When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Michelle Briehler will not be responsible or liable for the harm, damage, or injury as a result of any information provided.
MB01DX3EIJ5XFRC
MB01T6RX250ZGN0
MB01CERJG6SKQJI
MB01IVBUBIQGUX6
THE WORKOUT
• SUMO SQUAT
• FRONT RAISE
• CHOP
• (R) BENT OVER ROW
• (L) BENT OVER ROW
• CHEST PRESS
• (R) SNATCH + KNEE DRIVE
• (L) SNATCH +KNEE DRIVE
• (R) BULGARIAN SPLIT SQUAT
• (L) BULGARIAN SPLIT SQUAT
• DB SWING
• SEATED BICEP CURLS
• SEATED OH TRICEP
• MT. CLIMBERS
• (R) SIDE LIFT + PUNCH ACROSS
• (L) SIDE LIFT + PUNCH ACROSS
• OUT-IN-HOLD
• KNEES 3X + KICK
• DOUBLE TURNS
• (R) CONNECT + LIFT 3X
• (L) CONNECT + LIFT 3X
• BASIC BOUNCE
00:00 Intro
00:58 Warm-up
07:08 Strength & Rebounder Cardio Intervals
45:38 Stretch
