Hello, senior bouncers.
Welcome to today's class. Carefully step up onto
your mini trampoline. I like to have a step nearby.
Hopefully, you have your t bar or stability
bar attached to your mini trampoline.
We're gonna have our core in tight and engaged the whole time.
Our shoulders are back and down away from our ears, and we have a very slight bend in our knees.
Shoes or no shoes, it's entirely your preference. I will leave that decision up to you. Let's get started right now.
Starting out with the health bounce.
Our feet are flat
on our mat,
pushing down into the mat,
and allowing our feet to rebound up off the rebounder mini trampoline surface.
Don't forget about that core.
And your gaze is forward,
bouncing into the mat
with a health bounce transitioning into a march in place.
Just lifting and lowering the foot
at your pace,
holding on to your stability bar or t bar.
You're if you have a little bit more confidence and you're a little bit more secure, feel free to put them on your waist.
Marching up and down here.
Today is very basic,
very entry level, just getting things circulating in the body,
going back into a health bounce here.
It's very important to keep circulation going in our body.
Coordination is an awesome thing too as we continue to age.
Rebounder is very good for both of those things. It helps flush out our lymphatic system,
keeps blood pumping throughout the body, and being on an unsteady surface is challenging for our equilibrium and stability and mobility.
Tapping out to the side.
Again, your pace.
You need to go slower and not incorporate any bounce whatsoever.
You're here.
You're still on an unsteady surface. You're still being challenged.
You wanna do the little bounce in between?
You do that.
You do you.
Holding on to your stability bar just
adds a little bit more comfort
and security.
Health bounce here.
A health bounce is an incredible thing in and of itself. If you're here and you're only doing the health bounce,
I am very, very impressed with that.
Please do that if that's where you're at.
But thank you for joining me today and moving your body with me.
We're gonna tap our toes forward this time
with or without the bounce.
Not gonna do anything complicated today. No complicated choreography
or moves.
Trying to keep things basic to our things that we do on an everyday basis.
We move forward. We move sideways.
We move
towards the back of the room,
practicing everything.
Returning to our health bounce here.
Pushing down evenly with our feet
into the mat.
Do not let your feet go off to the side or concave in too far back on the heel or too far forward. Try and get as evenly as possible
into the mat.
Single side step out. So you're putting, you're transferring,
the majority of your weight is in
this foot here,
your stabilizing
foot,
leg, and tapping out
and in with the other leg.
Foot.
Flat
foot here too for the tap out, or you can have a little bit more on your tippy toes.
We're gonna switch now. Other side. Whatever your lead leg was, you're switching it out.
Tap,
tap.
Practicing
a side movement.
Putting that weight, shifting it on that stabilizing
leg,
building some strength,
and return to the health bounce.
Please let me know in the comments section below where you're working out with me from.
I love hearing from you and where you are around the world. I'm from Toronto, Canada.
And if you like this video, please like, share, comment, and kindly subscribe.
Share with your friends.
Don't forget about that core.
Carefully
switch to one side and continue your bounce,
getting a little practice here on having one hand
on the stability bar, just facing in a different direction.
Pick something to focus on.
We'll get the other side right after.
If you want to make this into a march, you go ahead.
Carefully
switch.
If you're getting dizzy, stop here in the middle.
I don't know your body. I don't know your physical capabilities.
I don't know what your limitations are.
Only you know those things. This is just a guide for you.
That's why I highly recommend the stability bar.
Return to the front carefully, your pace,
and give me a march in place.
Perhaps you're a little warmed up now that you can kinda pick up the foot a little bit higher than previously.
Breathe. Don't hold your breath.
Put a smile on your face.
You're moving your body. You're flushing out your lymphatic system.
You're building some good cardiovascular
work here.
Give me that tap out again.
You're improving
mobility,
stability.
The ankles are working, stabilizing
muscles in the legs.
You're pumping the blood throughout the body.
You're using your brain with some stability
work here that we're doing.
The coordination,
it's all good stuff.
Return to a march in place here.
I encourage you
to possibly look into the benefits of rebounding.
There's a link to the mat, to the rebounder that I'm using, the mini trampoline. It's called the Bee Can. Great customer service.
I highly recommend them. Got a great bounce.
You can look up and read up more about rebounding in the description box below.
Give me front heels this time. Last time we did front toe taps.
Now we're doing what we call a heel dig.
With or without, if you're not using the bounce, you're here. You're flexing the toe up towards the ceiling and getting your heel to tap forward on the mat.
I know this is probably challenging you.
It's meant to
in a safe fashion.
I'll bounce here.
Like I had just said, and I will repeat it, I don't know your body. I don't know where you're at in your physical journey.
So you have to gauge.
You have to gauge where you are, where you'd like to go today.
That's up to you to decide.
We're gonna practice tap backs again.
Don't forget about your core.
Tap back with or without the bounce, without the bounce.
It's a tap back, return your foot. Tap back, return your foot.
Your call.
Gentle on the joints.
We're not jarring
our bones, our joints on a floor, pounding down into the floor. This is gentle,
rebounding.
House bounce here.
Pushing down into the mat.
Nice work.
Very nice.
I can feel that in my legs,
front and back.
Okay. Our last move here, we're gonna be a little challenging. We're going out, out, in, in.
This is the most challenging
part
of our walk today.
If you're not using the bounce, you're stepping out,
out, returning in the first position, stepping out, stepping out,
in,
in. You can reverse your lead leg,
balance things out a little bit more,
and
we're done. Return here to a health bounce.
Let's bring our
breathing down,
heart rate down.
Slow it down here deliberately and intentionally.
Never want you to just exit your rebound or mini trampoline before you're ready.
Come here and just
relax. Catch your breath.
Breathe in
and out.
When you're ready and only when you're ready, carefully holding on to your stabilizer
bar,
step off. That's why I like to have the extra step here. Adds a little bit more convenience.
Thank you for joining me today, and I will see you in the next video.