How to Use Dumbbells While Rebounding

Rebound exercises become more intense with dumbbells.

Rebound exercises become more intense with dumbbells.

A rebounder, also called a mini-trampoline, can provide a fun alternative to your weekly fitness training workouts. Rebounding effectively combines cardio exercise with strength training. If you want to increase the intensity of your upper-body workouts, consider incorporating rebound exercises with the added resistance of dumbbells.

Jogging with Dumbbells

Step on the middle of the rebounder without weights. Perform a five-minute bouncing warmup to get used to bouncing while maintaining your balance. Bounce with both feet and keep the bounces low. After a few minutes, bounce, land on alternate feet and swing your arms as if you are jogging. Breathe fully in a controlled, relaxed manner.

Step off the rebounder and grasp a dumbbell in each hand. Return to the middle of the rebounder. Start with your arms hanging comfortably by your sides with your palms facing inward.

Bend your elbows 90 degrees. With low bounces, begin jogging, lifting your knees 6 to 10 inches off the rebounder's mat. Keep your back straight and pump your arms in rhythm as you jog. Slowly increase the height of your knees. Perform for 30 seconds, rest and repeat.

Overhead Press with Dumbbells

Perform a 5-minute bouncing warmup. Grasp a dumbbell in each hand and stand in the middle of the rebounder with your feet hip-width apart.

Hold your arms by your sides with your palms facing inward. Bend your elbows and bring your hands up to the front of your shoulders. Begin bouncing on both feet.

Extend and press your arms overhead as you bounce. Time the press so that at the top of the extension your feet contact the rebounder's mat. Begin to return your hands to your shoulders on the next bounce. When your hands are back at your shoulders, your feet should again be in contact with the mat. Perform two sets of 10 to 12 reps.

Dumbbell Lateral and Forward Arm Raises

Perform a 5-minute bouncing warmup. Grasp a dumbbell in each hand and stand in the middle of the rebounder with your feet hip-width apart.

Hold your arms straight by your sides with your palms facing inward. This is the starting position. Begin bouncing with both feet and raise your arms out to the sides until they are shoulder high.

Time the raising and lowering of your arms with your bouncing. Your feet should be in contact with the rebounder's mat at the top of the movement and again when your arms have returned to the starting position. Perform two sets of 10 to 12 reps.

Hold your arms by your sides with your palms facing backward to perform the forward arm raise. Bounce and raise your arms in front of your body until they are shoulder high. Time the raising and lowering of your arms with your bouncing. Your feet should be in contact with the mat at the top of the movement and again when your hands return to the starting position.

Items you will need

  • Rebounder
  • Dumbbells

Tips

  • Perform a 10-minute warmup before getting on your rebounder. Examples of warm-up exercises include marching in place, arm circles, jumping jacks, a light jog and ankle circles.
  • Use dumbbells appropriate to your strength level. If you are new to rebounding, start with 1-pound weights and slowly increase to 3- or 5-pound weights.

Warnings

  • Avoid using the rebounder on an uneven or unstable surface.
  • Be sure there is a minimum overhead clearance of 12 feet and a 15-foot cleared area around the rebounder.
  • If you have any health concerns, consult your doctor before starting a rebound exercise program.
 

Photo Credits

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