REBOUNDING WORKOUTS FOR BEGINNERS
"Michele Wilburn - Undisputed Queen of the Mini trampoline" ~ Daily Telegraph UK
-
"Meeting the Mood for Health and Fitness into the 21st Century Starbound can be described as the 'progressive revolutionary approach' required for successful transformation. With well-researched information in her book Starbound and innovative concepts related to her products and services, Michele Wilburn is identified as an international market leader and authority."
Getting started with Starbound mini trampoline rebounding exercise workouts
Exercising on rebounders a few minutes a few times daily is best too begin when starting with mini trampolines.
Rebounding Tips Health Warnings Getting Started Safe & Sound Weekly Prescription
Getting Started with Starbound Mini trampoline workouts
For the same amount of oxygen, your body, including
your heart, is performing a lot more work, for what
feels like less effort when performing rebounding
exercise on mini trampolines.
In fact, many people assume, that because they are not sweating profoundly, or gasping for breath, that the workout can not be effective! The opposite is the case.
For this reason you must aim to bounce at a fairly low effort threshold. Pace yourself when starting with rebounding exercise workouts according to your level of fitness and ability. Exercising on rebounders a few minutes a few times daily is best when starting with mini trampolines. Read tips for getting started with rebounding exercise workouts
Always check your rebounder is stable and secure before beginning rebounding exercise workouts using mini trampolines. With rebounding exercise on a mini trampoline rebounder, there’s no need to dress for gym, as long as you are comfortable, in loose fitting garments, which enable you to move freely. If rebounding briefly, simply remove your shoes, and practice any variety of routines gently any variety of routines gently.
TIPS FOR GETTING STARTED WITH MY STARBOUND WORKOUTS
Some notes to get you started with my Starbound
Workouts
Rebounding exercise is extremely
core-orientated. Simply to maintain balance you
instinctively have to engage, stabilise and use your
core to stabilize posture while rebounding. Most problems surface not due to engaging the
wrong muscles but due to incorrect programme
structure along with a lack of sequential skill
development.
The following tips may be helpful, alongside a
suitable choice of a quality rebounder, to achieve
your goals, and maintain a motivating rebounding
exercise programme at home.
Starbound Sequential Skill development
The Starbound Workout is
designed to introduce a series of safe and effective
sequential rebounding exercise skills which you can
practice and advance at your own pace. Double foot
strike skills of the Rhythm Bounce provide the
foundation base for all skill development.
Each group of Starbound Skills progress within three
phases – beginners 1* Intermediate 2** and Advanced 3***
There’s no set time to advance – but it is important to
practice and master the skills sequentially to avoid
injury and to maintain correct posture. It is helpful to
remember that arms and legs act as levers – the longer
the lever the more skill and effort required. Keep it simple and keep hands on hips to begin, with
short foot moves and then gradually extend the arms and
legs as the skills evolve.
Perfect posture
Create a stable foundation for your workouts
Pay attention to posture and releasing any residual
tension in the body at the beginning of all workouts. If
possible workout in front of a mirror. This enables you
to check posture and stay focused.
Stand feet hip distance apart, toes aligned,
heels under the hips. Keep knees soft, not locked out. I suggest hands
on hips to begin. Lift the rib cage and roll your shoulders to
release tension in the upper body. Bring your
awareness to you breathing. Relax your forehead and
lengthen your neck, relax the jaw, and flatten the
top of the head. Imagine a line drawing up centrally
through the spine and trunk. Check the spine and pelvis are in neutral
position, neither tucked nor arched. To Stabilize the pelvis we need the naval,
pelvic and public bones on the same level on the
same plane.
Tighten the abs and engage the
pelvic floor muscles. Zip the pelvic floor muscles up to the navel and
press the navel inwards to the spine. If you
create this deep band of strength strapping your
trunk you’ll create a stable postural stance from
which all Starbound skills unfold.
Purely Pulsing Skills
When starting out I suggest Purely Pulsing on the
rebounder for no more than a couple of minutes at a time
– ideally a few times a day.
Add mobility routines and sculpting & stretch
workouts in intervals – with a little rebounding to
begin. Gradually build up your workouts to increase the
time of your rebounding routines.
Set up a
Vibrational Rhythm Bounce and Pulse gently to begin
Simply set up a gentle vibration from the Posture Stance, and allow the motion to release residual tension. Your feet are not leaving the mat at all. This is important to help establish a comfortable feeling of balance which is a skill we lose if we don’t use!
As you become more confident you can start to add
simple arm routines. Within my Starbound system of
rebounding exercises there are many resolution plans
that can be adapted using Purely Pulsing workouts.
These include plans and techniques for vision
improvement, facial exercise, reflex stroking, breathing
exercises, and lymphatic reflex techniques
Purely Pulsing vibrational routines provide numerous benefits for health, healing and fitness and great stress release for body and mind. Only when you are extremely comfortable, and have observed how your body is responding to the exercise, should you progress to include a selection of progressive skills.
Foundation Skills
The Rhythm Bounce and the Rhythm Walk provide the
two foundation skills upon which all others evolve.
Keep hands on hips until all foot patterns are
naturally comfortable and well established.
1* Rhythm Bounce: Double foot strike foundation for
all Skills
From Purely Pulsing add more energy
to the bounce – be sure to establish foot strikes
correctly. The heel moves into the mat fully. Many
people make the mistake of bouncing with their body
weight moving on the front of the foot. When ready you
can progress to include diagonal turns in your workout
routines. Be sure to jump your feet as you turn about
the mat to avoid torsional stress on the knees.
1* The Rhythm Walk: Single foot strike foundation for
all Skills
Check toes are aligned and raise
and depress alternate heels. Keep a center bounce
between heel lifts will help as you begin. Only move on
to single foot strike movements when you are really
comfortable with the routine.
Be sure each heel depresses the mat on the landing
downward phase of the bounce. Introduce the principles
of cross crawl practice for all workout skills when
practicing the rhythm walk. Using opposite arm and leg
movements introduces the practice of cross crawl which
has many mind/body benefits – right arm forward left
heel lifts, left arm forward as right heel lifts
Skill development
As workouts develop
it is a good idea to create patterns where you integrate
a variety of skills into simple patterns. This can help
to vary the load on the joints and encourage a wider
range of muscular conditioning.
Examples of Starbound groups of
sequential skills
1* Skills that
lead on from the Rhythm Bounce
1* Twist 2**
Toe twister 3*** Twin twister
1*Shuffle 2** Shuffle
Rock 3*** Jack In Box
1* Ski 2** Ski Corner 3***Ski
Turn
1* Jump Jack 2** Criss Hold 3***Criss Spins
1* skills that lead on from the Rhythm Walk with a
centre bounce between sides
1* Rhythm Walk
2** Ballet Step 3*** Knee Lift
1*Toe tap 2** Petite
Pointer 3***
1*Heel Flak 2** Soccer 3** Soccer
Clock Turn
1*Side tap 2** Side Sling 3*** Side Swing
1*Back tap 2** Hopscotch 3***Jogger
Create patterns by blending skills
into routines rather than performing the same skill
repetitively
For example: Vary the
skill base in sets of 8
Toetap x2 to the right,
x2 to the left, jump jack x4 (Then repeat this pattern 8
times)
Twist x8, shuffle x4, heel flak x2 right
x2 left (Then repeat this pattern 8 times)
Ski
x8, twist x8, knee lifts x2 right x2 left (Then
repeat this pattern 8 times)
The Starbound Workout is designed
to provide a variety of routines within 5 workout
sections.
If bouncing briefly practise any number of
routines spontaneously. For longer workouts it is
very important to include warm up routines, to
mobilise your body – I suggest including this phase
of the workout following Purely Pulsing and before a
more vigorous workout.
Warming up helps to prepares your body for the workout ahead and prevent injury. Most people neglect this important phase of the rebounding workout. Mobility routines performed on the bed of the rebounder mat, should include a variety of techniques to mobilise the body from top to toe.
Rebounders provide ideal equipment within
numerous workout programmes.
For a spring cleanse, to
tighten and tone in time for the summer, and lose weight
along the way, the best way to use the rebounder is in
interval training sessions, mixing intervals of
rebounding workout routines with sculpting routines
performed on and around the bed of the mat.
The combination of the rebounding exercise with the sculpting routines quickly targets flat abs and lean hips and thighs and total body conditioning. Rebounders also provide an ideal platform for soft impact High Intensity Interval training workouts which are the rage at the moment. The use of the rebounder in these workout formats reduces the risk of injury and strain from repetitive impact. For the same amount of oxygen your body can perform a lot more work for a lot less effort when rebounding, than it able to perform on the floor.
The Starbound Workout
Video showcases Running time: approx 2 hours
in all with 12 varied showcase workouts
The video showcases can be used from beginning
to end - with a variety of sequential; workout videos.
You have a sequential approach to developing mni
trampoline workout skills and routines.
The menu is quite extensive and allows for a variety of
workout routines – it isnt presented with isolated
exercises displayed – although there are three skill
directories that also serve as workouts.
This enables
you to use the directories as smaller workouts in
themselves or leading on to other routines. Three
modular workouts are interspersed with sculpting
routines for specific body conditioning/ strength and
endurance.
My Starbound book provides an
extensive coverage for using the rebounder within
lifestyle plans and for specific targets for well being
– along with the Starbound Workout overview you have
workout routines and resolution plans for such themes as
weight loss , detox, facial exercise, cross crawl,
stress management – etc.... these are very useful
for being able to integrate the rebounder for specific
goals within your lifestyle.
The workouts are
presented in 5 different sections/zones
ZONE
1 FOUNDATIONS
ZONE 2 WARM UP
ZONE 3 BOUNCE TARGET
ZONES
ZONE 4. SCULPTING
ZONE 5 PURE SPIRIT
'5 Star Fitness' - Modules 1, 2 and 3, includes all mini
trampoline rebounding exercise routines, mobility and
sculpting workouts and stretch and relaxation workouts -
the complete 2 Hour Volume from which all video Volumes
are derived. All routines within each of 5 zones can be
played separately or in a variety of PLAY ALL sequences
ZONE ONE-FOUNDATIONS
Always settle your posture on the mini trampoline,
pulsing away tensions at the beginning of your workout
with gentle rebounding routines.
Zone 1.1
Posture Stance
Zone 1.2 Purely Pulsing
Zone 1.3
The Health Bounce
(Lymphatic Reflex Stroking)
ZONE TWO - WARM UP
Warm
Up falls in 3 phases working on and around the mini
trampoline rebounder - it also provides a gentle
rebounding exercise workout programme for daily
maintenance
Zone 2.1 Mindfully Mobile
Zone
2.2 Pulse Raising
Zone 2.3 Essential Stretch
ZONE THREE - Bounce Target Zones
Bounce Target Zone mini trampoline rebounding
exercise workouts in this DVD are also interspersed with
rebounder circuit sculpting on the mini trampoline
rebounder.
& ZONE
FOUR - Sculpting
Mini trampoline rebounder exercise workouts include
rebounding and sculpting sequences within each module
which can be performed on their own or combined. Create
a different rebounding exercise aerobics workout each
time.
MODULE ONE
Zone 3.1 Purely Patterns
Bounce Level 1
Star rebounding skills
Adapt all mini trampoline
rebounding workout sequences to a comfortable level and
personal pace. Keep hands on hips when you are
rebounding on the mini trampoline, until you feel really
confident with your feet.
If rebounding briefly,
practise any sequences on the mini trampoline gently.
For longer rebounding workouts always warm up
thoroughly. With a Starbound focus on 5 Star Fitness you
use the mini trampoline to workout within five Starbound
zones to achieve a versatile and well-balanced home
exercise fitness programme.
Zone 4.1 Lift & Shape
Sculpting - performed standing using the rebounder as a
barre
MODULE TWO
Zone 3.2 Sequential skills directory
Level 1 & 2
star rebounding skills (& optional pulse raising warm
up)
Zone 3.3 Lost Treasures
Rebounding
choreographed to music
Zone 3.4 Lady Liberty
Rebounding choreographed to music
Zone 4.2 Tums
& Torsos
Sculpting - performed lying on and around
the mat of the mini trampoline rebounder which helps
both posture and comfort.
MODULE THREE
Zone 3. 5 Sequential Skills
Directory
Levels 1,2 & 3 star rebounding skills
(optional pulse raising warm up)
Zone 3.6 Funky
Flying People
Rebounding routine, choreographed to
music
Zone 3.7 Shine
Rebounding routine,
choreographed to music
Zone 4. 3 Streamlined &
Strong
Sculpting performed on and around the
mini trampoline mat
ZONE
FIVE-PURE SPIRIT
At the end of your
rebound aerobics workout, choose between deep stretch in
Zone 5, or the standing Essential Stretch
Zone 5.1 Deep Stretch
Performed on the bed of the mini trampoline rebounder
mat Deep stretch workouts help,to release and relax your
body and mind. You, settle circulation and extend
muscles through full range of motion.to develop a lean
streamlined look!
Zone 5.2
Deep Relaxation
Performed lying on the
floor with your legs raised onto the bed of the mini
trampoline rebounder mat. During this relaxation workout
using your mini trampoline I guide you through a deep
body relaxation - a great way to end each rebounding
exercise workout session on video, and to calm the mind
and prepare for meditation.
I hope you find the information helpful. I am very
happy to phone you and have a chat if that would be more
helpful - just l;et me know what time suits you best!
Get Started with Mini trampoline
Rebounding
With rebounding exercise on a
mini trampoline rebounder, there’s no need to dress for
gym, as long as you are comfortable, in loose fitting
garments, which enable you to move freely.
If
rebounding briefly, simply remove your shoes, and
practise any variety of routines gently.
For
longer rebounding workouts or rebounding aerobics
sessions on your mini trampoline rebounder you will need
to allow for the fact that you will be moving around the
mini trampoline, rebounding on the rebounder, in a
variety of ways, - so dress practically and accordingly.
GETTING STARTED WITH MINI TRAMPOLINE REBOUNDING EXERCISE
WORKOUTS WITH STARBOUND MINI TRAMPOLINE DVD & BOOK
ALWAYS PERFORM REBOUNDING EXERCISE WORKOUTS AT A
COMFORTABLE PACE AND FINISH ALL REBOUNDING WORKOUT
SESSIONS, AS THOUGH YOU COULD EASILY HAVE DONE MORE
For the same amount of oxygen, your body, including
your heart, is performing a lot more work, for what
feels like less effort. In fact, many people assume,
that because they are not sweating profoundly, or
gasping for breath, that the workout can not be
effective!
The opposite is the case. For this
reason you must aim to bounce at a fairly low effort
threshold. Pace yourself when starting with rebounding
exercise workouts according to your level of fitness and
ability.
Learn to use the 'TALK TEST' to assess
how much effort you are putting into the rebounding
exercises you are performing.
SETTING PERSONAL PACE DURING REBOUNDING EXERCISE
WORKOUTS ON MINI TRAMPOLINES
It isn’t unusual to feel slight 'panic', when you
first step up onto the mini trampoline to begin your
rebounding workouts. If necessary use a rebounder
support bar for balance during your mini trampoline
rebounding exercise workouts. Support bars provide
confidence and hep you maintain perfect posture
throughout your rebounding exercise workouts.
Many skills are called into play with rebounding
exercises on mini trampolines especially in regards to
balance and co-ordination. Very often skills are
required on the rebounder that you may not have used for
some time. Balance is a skill that you lose if you dont
lose. You will be surprised at how quickly your balance
and confidence returns when you get started with
rebounding exercise workouts.
Take it slowly when
becoming familiar with the motion of rebounding
exercise. Keep your feet low on the rebounder mat at all
times with rebounding exercises performed close to the
mat..
Take time to re-orientate at the beginning
of your rebounding exercise workouts .
Explore
the working surface of the rebounder mat, relaxing
tensions in and around the shoulders with gentle
rebounding exercise mobility workout routines, as you
begin to find your feet.
SHOULD YOU GO FOR BARE
FEET OR WEAR SHOES FOR REBOUNDING EXERCISE WORKOUTS ON
MINI TRAMPOLINES?
My Starbound book of rebounding
exercise lifestyle and wellness plans for health fitness
and beauty
Rebounding exercise workouts on mini
trampoline rebounders is ideally performed in bare feet,
on a quality rebounder.
Shoes may be appropriate
on tighter, less yielding mini trampolines. It really is
a matter of personal comfort and choice.
Rebounding on a mini trampoline without training shoes
provides a subtle massaging effect for the feet,
ensuring better foot control, balance, and numerous
other benefits.
Rebounding on mini trampoline
rebounders in bare feet also activates the nerve
reflexes in your feet, stimulating a variety of health
benefits. If you suffer with tight calves, training
shoes may help in the beginning with rebounding exercise
on mini trampolines.
Shoes help in this way
during rebounding exercise workouts by lessening the
degree of depression of your heel into the mat,
especially when you are rebounding on the mini
trampoline, into the downward phase of the bounce.
Purchase NZ RH48 Original Rainbow lymphaciser
rebounders - best quality mini trampoline rebounders in
Australia and New Zealand with Starbound mini trampoline
workout books and videos
SYMPTOMS YOU MAY
EXPERIENCE WHEN BEGINNING MINI TRAMPOLINE REBOUNDER
WORKOUTS
Over the first few days, when beginning
sessions on the mini trampoline, you may notice some
changes occurring with your body.
Minor
headaches, sniffly noses, discharges, changes in bowel
habits, and skin irritations, may temporarily occur.
These are often signs that your body is throwing off
toxins and wastes while entering a healing state.
Keep rebounding gently through this phase, while
your body adjusts.
You’ll be delighted as your senses
of sight, sound and smell are switched back on!
SAFETY CHECK BEFORE REBOUNDER EXERCISES ON YOUR
MINI TRAMPOLINE BEGIN
1. Before each mini trampoline rebounder workout
session, please check that your mini trampoline
rebounder legs are tight and secure
2. Place the mini
trampoline rebounder on a completely flat surface
3. Keep the surrounding floor around the mini
trampoline rebounder clear of objects
4. Have
water at hand to sip throughout your mini trampoline
rebounder workouts
5. Wear comfortable clothing
for your mini trampoline rebounding workouts -
preferably bare feet
6. Never perform rebounding
exercises on a mini trampoline rebounder mat that is
torn or frayed, or if springs are broken or missing
7. Children exercising on mini trampolines should be
well supervised.
SUITABLE SPORTS BRAS FOR REBOUNDING EXERCISE
WORKOUTS ON MINI TRAMPOLINES
Many women find they are more comfortable when
rebounding in a sports bra, or support top.
The
majority feel more comfortable wearing a sports bra,
which holds the breasts firm to the chest. It is a
matter of personal choice.
FOR A RECOMMENDED
INTERNATIONAL SUPPLIER
About Starbound
The first fully developed lifestyle, holistic fitness and well-being mini trampoline rebounder exercise workout system - evolving over 35 years by author. personal trainer and lifestyle coach Michele Wilburn
Michele Wilburn introducing mini trampolines and rebounding exercise workouts for rebounding exercise with her Starbound book and mini trampoline videos and DVD Mini trampoine rebounding solutions that really work wonders for weight loss, lymphatic health and fitness Positive press and public response to rebounding exercise workouts on mini trampolines for all ages. How mini trampoline rebounding exercise has evolved quickly to provide perfect exercise for fitness and health options
- All
- Safety Tips
- Starting Mini trampoline workouts
Beginning Mini trampoline workouts
When you plan your rebounding exercise workouts with a Starbound approach you can also integrate relaxation and healthy lifestyle techniques from Starbound Mini trampoline Resolution Plans in my book of rebounding exercise plans.
Mini trampoline rebounding exercise workouts need to be balanced with essential fitness exercise components to achieve an effective, well-balanced fitness workout schedule. You should use mini trampoline rebounding exercise workouts as a platform from which you can plan a weekly rebounding exercise schedule.
Depending on your schedule you either bounce in planned workouts or enjoy your mini trampoline rebounding exercise workouts spontaneously - a few minutes a day works wonder
" Hi Michele,
I just wanted to write you a quick, but HUGE thank you! I've been doing your starbounding routine for a few weeks now and I just LOVE it! I can tell my body is responding really well as I love that it gets my heart rate up and lymph flowing without a lot of added stress.
I love the rhythmic quality of it... and find it both calming and energizing. I also really enjoy the gorgeous music and visuals of the DVD...you definitely make it feel like I'm visiting a wellness retreat/spa in my own home :)
Thanks so much again!!" Danae
As you get started with your workouts hgere are a few tips
1. Arms and legs act as levers, which determine
complexity and intensity of effort when you are rebounding. In a nutshell:
The longer the lever, and the more levers involved when you are performing any rebounding exercise routine, the more skill and effort required.
Keep it simple, while you are becoming familiar with new mini trampoline rebounding exercise workouts and getting used to new rebounding foot pattern routines, use shorter arm moves and lower leg moves.
In fact keep hands on hips until you’re really confident with your feet during each phase of mini trampoline rebounding exercise workouts.
1. Design your workouts
You'll be surprised how quickly you improve total fitness with rebounder exercise workouts on mini trampolines when using starbound rebounder exercise videos
-
Rebounding exercise sequential skill directories at the beginning of Modules Two and Three give you the chance to expand Level One Foundation techniques when rebounding on a mini trampoline.
-
Combine a variety of mini trampoline rebounder exercise workout techniques, rebounding and exercising around mini trampoline rebounders, within 5 zones of The Starbound Workout.
-
Starbound Mini Trampoline Book
Book Overview Inner Oceans Mini trampoline workouts Whole New You Rebounding Plans Rebounding Lifecycles A to Z Health and Healing Resolution Plans
The first fully developed lifestyle, holistic fitness and well-being mini trampoline rebounder exercise workout system - evoling opver 35 years by author. personal trainer and lifestyle coach Michele Wilburn
Michele Wilburn introducing mini trampolines and rebounding exercise workouts for rebounding exercise with her Starbound book and mini trampoline videos and DVD Mini trampoine rebounding solutions that really work wonders for weight loss, lymphatic health and fitness Positive press and public response to rebounding exercise workouts on mini trampolines for all ages. How mini trampoline rebounding exercise has evolved quickly to provide perfect exercise for fitness and health options
Well-researched information promoting benefits achieved with rebounding exercise is well documented in my Starbound mini trampoline book. Understanding the benefits you are achieving as you bounce keep you motivated with your mini trampoline rebounding workouts and ensure safe and effective rebounding exercise workouts with your mini trampoline rebounder at home.
Press Praise About Starbound
"Wilburn’s fitness regime changes the image of the mini-trampoline rebounder forever... No longer can it be written off as a baby bouncer or a housewives gimmick.
Use
Starbound simply
as a fitness
programme with
the bouncer as a
central prop, or
extend it
into a whole
philosophy for
healthy
living, combining
physical
activity with
attention to
diet, stress
reduction, and
numerous
complementary
therapies.
~ Time Out UK
Video workout overview
Mini trampoline Video
content
Starbound video
video menu options
Zone 1
Beginners rebounding
Zone 2
Warm Up
Zone 3
BounceTargets
Zone 4
Sculpt and Tone
Zone 5
Pure Spirit and Stretch
How Starbound videos support mini trampoline workouts
Michele Wilburn introducing mini trampolines and rebounding exercise workouts for rebounding exercise with her Starbound book and mini trampoline videos and DVD Mini trampoine rebounding solutions that really work wonders for weight loss, lymphatic health and fitness Positive press and public response to rebounding exercise workouts on mini trampolines for all ages. How mini trampoline rebounding exercise has evolved quickly to provide perfect exercise for fitness and health options
Starbound Services ~ Coaching and Courses
Can I help you? Workout Sessions Online Coaching Tell Me About You Mini trampoline FAQS Holistic Fitness Retreats
Links Fitness My Blog Contact Privacy
The first fully developed lifestyle, holistic fitness and well-being mini trampoline rebounder exercise workout system - evolving opver 35 years by author. personal trainer and lifestyle coach Michele Wilburn
Michele Wilburn introducing mini trampolines and rebounding exercise workouts for rebounding exercise with her Starbound book and mini trampoline videos and DVD Mini trampoine rebounding solutions that really work wonders for weight loss, lymphatic health and fitness Positive press and public response to rebounding exercise workouts on mini trampolines for all ages. How mini trampoline rebounding exercise has evolved quickly to provide perfect exercise for fitness and health options
Start Rebounding Rebounding tips Medical Warnings Safety Issues Mini trampoline plans
The first fully developed lifestyle, holistic fitness and well-being mini trampoline rebounder exercise workout system - evoling opver 35 years by author. personal trainer and lifestyle coach Michele Wilburn
Michele Wilburn introducing mini trampolines and rebounding exercise workouts for rebounding exercise with her Starbound book and mini trampoline videos and DVD Mini trampoine rebounding solutions that really work wonders for weight loss, lymphatic health and fitness Positive press and public response to rebounding exercise workouts on mini trampolines for all ages. How mini trampoline rebounding exercise has evolved quickly to provide perfect exercise for fitness and health options
Getting started with rebounding mini trampoline workouts
Rebounding techniques presented throughout the book represent Starbound's 5 Star Fitness approach to rebounding aerobics. Rebounding aerobics skills are classified according to intensity and complexity, with sequential skill development for rebounding routines, from beginners through advanced.
Exercise Workouts with Starbound Sequential Skills
1 * Star - Foundation
2** Star - Intermediate
3*** Star - Advanced
- All
- Safety Tips
- Starting Mini trampoline workouts
The first fully developed lifestyle, holistic fitness and well-being mini trampoline rebounder exercise workout system - evoling opver 35 years by author. personal trainer and lifestyle coach Michele Wilburn
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The best quality mini trampolines provide a focus of support in numerous plans to help you meet a variety of goals. Tehs include cellulite, weight loss, detox, lymphatic circulation, activating reflex and energy meridians, to name but a few.
At the same time you are able to use your mini trampoline to support the essential fitness components of mobility, conditioning, and deep stretch, within weekly rebounding exercise workouts. Choose essential and simple home fit kit equipment and health and beauty products to help support transformation using Starbound mini trampoline workouts.
STARBOUND MINI TRAMPOLINE EXERCISE SHOPPING
ABOUT STARBOUND MINI TRAMPOLINE REBOUNDING EXERCISE
The Starbound Workout DVD x3
Compilation – Volume One:
Running time: approx. 2 hours
I edited this Volume
One version from 3 original
videos so that users have a
sequential approach to
developing their workout skills
and routines.
The menu
is quite extensive and allows
for a variety of workout
routines – it isn't presented
with isolated exercises
displayed – although there are
three skill directories that
also serve as workouts. This
enables you to use the
directories as smaller workouts
in themselves or leading on to
other routines. Three modular
workouts are interspersed with
sculpting routines for specific
body conditioning/ strength and
endurance.
My Starbound
book provides an extensive
coverage for using the rebounder
within lifestyle plans and for
specific targets for wellbeing –
along with the Starbound Workout
overview you have workout
routines and resolution plans
for such themes as weight loss ,
detox, facial exercise, cross
crawl, stress management –
etc.... these are very useful
for being able to integrate the
rebounder for specific goals
within your lifestyle.
The workouts are presented in 5
different sections/zones
ZONE 1 FOUNDATIONS
ZONE 2
WARM UP
ZONE 3 BOUNCE TARGET
ZONES
ZONE 4. SCULPTING
ZONE 5 PURE SPIRIT
'5
Star Fitness' - Modules 1, 2 and
3, includes all mini trampoline
rebounding exercise routines,
mobility and sculpting workouts
and stretch and relaxation
workouts - the complete 2 Hour
Volume from which all DVD
Volumes are derived.
All routines within each of 5 zones can be played separately or in a variety of PLAY ALL sequences
ZONE ONE-FOUNDATIONS
Always settle your posture on
the mini trampoline, pulsing
away tensions at the beginning
of your workout with gentle
rebounding routines.
Zone
1.1 Posture Stance
Zone 1.2
Purely Pulsing
Zone 1.3 The
Health Bounce
(Lymphatic
Reflex Stroking)
ZONE TWO
- WARM UP
Warm Up falls in 3
phases working on and around the
mini trampoline rebounder - it
also provides a gentle
rebounding exercise workout
programme for daily maintenance
Zone 2.1 Mindfully Mobile
Zone 2.2 Pulse Raising
Zone
2.3 Essential Stretch
ZONE THREE - Bounce Target Zones
Bounce Target Zone mini
trampoline rebounding exercise
workouts in this DVD are also
interspersed with rebounder
circuit sculpting on the mini
trampoline rebounder
.
&
ZONE FOUR - Sculpting
Mini
trampoline rebounder exercise
workouts include rebounding and
sculpting sequences within each
module which can be performed on
their own or combined. Create a
different rebounding exercise
aerobics workout each time.
MODULE ONE
Zone 3.1
Purely Patterns
Bounce
Level 1 Star rebounding skills
Adapt all mini trampoline
rebounding workout sequences to
a comfortable level and personal
pace. Keep hands on hips when
you are rebounding on the mini
trampoline, until you feel
really confident with your feet.
If rebounding briefly,
practise any sequences on the
mini trampoline gently. For
longer rebounding workouts
always warm up thoroughly. With
a Starbound focus on 5 Star
Fitness you use the mini
trampoline to workout within
five Starbound zones to achieve
a versatile and well-balanced
home exercise fitness programme.
Zone 4.1 Lift & Shape
Sculpting - performed standing
using the rebounder as a bare
MODULE TWO
Zone 3.2
Sequential skills directory
Level 1 & 2 star rebounding
skills (& optional pulse raising
warm up)
Zone 3.3 Lost
Treasures
Rebounding
choreographed to music
Zone
3.4 Lady Liberty
Rebounding
choreographed to music
Zone 4.2 Tums & Torsos
Sculpting - performed lying on
and around the mat of the mini
trampoline rebounder which helps
both posture and comfort.
MODULE THREE
Zone 3.
5 Sequential Skills Directory
Levels 1,2 & 3 star
rebounding skills
(optional
pulse raising warm up)
Zone
3.6 Funky Flying People
Rebounding routine,
choreographed to music
Zone 3.7 Shine
Rebounding
routine, choreographed to music
Zone 4. 3 Streamlined &
Strong
Sculpting
performed on and around the mini
trampoline mat
ZONE
FIVE-PURE SPIRIT
At the
end of your rebound aerobics
workout, choose between deep
stretch in Zone 5, or the
standing Essential Stretch
Zone 5.1 Deep Stretch
Performed on the bed of the
mini trampoline rebounder mat
Deep stretch workouts help,to
release and relax your body and
mind. You, settle circulation
and extend muscles through full
range of motion.to develop a
lean streamlined look!
Zone 5.2 Deep Relaxation
Performed lying on the floor
with your legs raised onto the
bed of the mini trampoline
rebounder mat. During this
relaxation workout using your
mini trampoline I guide you
through a deep body relaxation -
a great way to end each
rebounding exercise workout
session on DVD, and to calm the
mind and prepare for meditation.
Starbound Sequential Skill
development
Rebounding
exercise is extremely
core-orientated. Simply to
maintain balance you
instinctively have to engage,
stabilise and use your core to
stabilize posture while
rebounding.
Most problems surface not due to engaging the wrong muscles but due to incorrect programme structure along with a lack of sequential skill development. The following tips may be helpful, alongside a suitable choice of a quality rebounder, to achieve your goals, and maintain a motivating rebounding exercise programme at home.
The Starbound
Workout is designed to introduce
a series of safe and effective
sequential rebounding exercise
skills which you can practise
and advance at your own pace.
Double foot strike skills of the
Rhythm Bounce provide the
foundation base for all skill
development. Each group of
Starbound Skills progress within
three phases – beginners 1*
Intermediate 2** and Advanced
3***
There’s no set time to advance – but it is important to practise and master the skills sequentially to avoid injury and to maintain correct posture. It is helpful to remember that arms and legs act as levers – the longer the lever the more skill and effort required.
Keep it
simple and keep hands on hips to
begin, with short foot moves and
then gradually extend the arms
and legs as the skills evolve.
1. Perfect posture
Create a stable foundation for
your workouts
Pay
attention to posture and
releasing any residual tension
in the body at the beginning of
all workouts. If possible
workout in front of a mirror.
This enables you to check
posture and stay focused.
Stand feet hip distance apart,
toes aligned, heels under the
hips.
Keep knees soft, not
locked out. I suggest hands on
hips to begin.
Lift the
ribcage and roll your shoulders
to release tension in the upper
body.
Bring your awareness
to you breathing.
Relax your
forehead and lengthen your neck,
relax the jaw, and flatten the
top of the head. Imagine a line
drawing up centrally through the
spine and trunk.
Check the
spine and pelvis are in neutral
position, neither tucked nor
arched.
To Stabilize the
pelvis we need the naval, pelvic
and public bones on the same
level on the same plane.
Tighten the abs and engage the
pelvic floor muscles.
Zip
the pelvic floor muscles up to
the navel and press the navel
inwards to the spine.
If you
create this deep band of
strength strapping your trunk
you’ll create a stable postural
stance from which all Starbound
skills unfold.
2. Purely
Pulsing Skills
When
starting out I suggest Purely
Pulsing on the rebounder for no
more than a couple of minutes at
a time – ideally a few times a
day. Add mobility routines and
sculpting & stretch workouts in
intervals – with a little
rebounding to begin. Gradually
build up your workouts to
increase the time of your
rebounding routines.
Set
up a Vibrational Rhythm Bounce
and Pulse gently to begin
Simply set up a gentle vibration
from the Posture Stance, and
allow the motion to release
residual tension. Your feet are
not leaving the mat at all. This
is important to help establish a
comfortable feeling of balance
which is a skill we lose if we
don’t use!
As you become more
confident you can start to add
simple arm routines. Within my
Starbound system of rebounding
exercises there are many
resolution plans that can be
adapted using Purely Pulsing
workouts. These include plans
and techniques for vision
improvement, facial exercise,
reflex stroking, breathing
exercises, and lymphatic reflex
techniques
Purely Pulsing
vibrational routines provide
numerous benefits for health,
healing and fitness and great
stress release for body and
mind. Only when you are
extremely comfortable, and have
observed how your body is
responding to the exercise,
should you progress to include a
selection of progressive skills.
3. Foundation Skills
The Rhythm Bounce and the Rhythm
Walk provide the two foundation
skills upon which all others
evolve.
Keep hands on
hips until all foot patterns are
naturally comfortable and well
established.
1* Rhythm
Bounce: Double foot strike
foundation for all Skills
From Purely Pulsing add more
energy to the bounce – be sure
to establish foot strikes
correctly. The heel moves into
the mat fully. Many people make
the mistake of bouncing with
their body weight moving on the
front of the foot. When ready
you can progress to include
diagonal turns in your workout
routines. Be sure to jump your
feet as you turn about the mat
to avoid torsional stress on the
knees.
1* The Rhythm
Walk: Single foot strike
foundation for all Skills
Check toes are aligned and
raise and depress alternate
heels. Keep a centre bounce
between heel lifts will help as
you begin. Only move on to
single foot strike movements
when you are really comfortable
with the routine.
Be sure
each heel depresses the mat on
the landing downward phase of
the bounce. Introduce the
principles of cross crawl
practise for all workout skills
when practising the rhythm walk.
Using opposite arm and leg
movements introduces the
practise of cross crawl which
has many mind/body benefits –
right arm forward left heel
lifts, left arm forward as right
heel lifts
3. Skill
development
As workouts
develop it is a good idea to
create patterns where you
integrate a variety of skills
into simple patterns. This can
help to vary the load on the
joints and encourage a wider
range of muscular conditioning.
Examples of Starbound groups
of sequential skills
1*
Skills that lead on from the
Rhythm Bounce
1* Twist
2** Toe twister 3*** Twin
twister
1*Shuffle 2** Shuffle
Rock 3*** Jack In Box
1* Ski
2** Ski Corner 3***Ski Turn
1* Jump Jack 2** Crises Hold
3***Crises Spins
1*
skills that lead on from the
Rhythm Walk with a centre bounce
between sides
1* Rhythm
Walk 2** Ballet Step 3*** Knee
Lift
1*Toe tap 2** Petite
Pointer 3***
1*Heel Flak 2**
Soccer 3** Soccer Clock Turn
1*Side tap 2** Side Sling 3***
Side Swing
1*Back tap 2**
Hopscotch 3***Jogger
Create patterns by blending
skills into routines rather than
performing the same skill
repetitively
For example:
Vary the skill base in sets of 8
Toe tap x2 to the right,
x2 to the left, jump jack x4
(Then repeat this pattern 8
times)
Twist x8, shuffle
x4, heel flak x2 right x2 left
(Then repeat this pattern 8
times)
Ski x8, twist x8,
knee lifts x2 right x2 left
(Then repeat this pattern 8
times)
Programme
structure
The Starbound
Workout is designed to provide a
variety of routines within 5
workout sections. If bouncing
briefly practise any number of
routines spontaneously. For
longer workouts it is very
important to include warm up
routines, to mobilise your body
– I suggest including this phase
of the workout following Purely
Pulsing and before a more
vigorous workout.
Warming up
helps to prepares your body for
the workout ahead and prevent
injury. Most people neglect this
important phase of the
rebounding workout - Mobility
routines performed on the bed of
the rebounder mat, should
include a variety of techniques
to mobilise the body from top to
toe.
Rebounders provide
ideal equipment within numerous
workout programmes.
For a spring cleanse, to tighten and tone in time for the summer, and lose weight along the way, the best way to use the rebounder is in interval training sessions, mixing intervals of rebounding workout routines with sculpting routines performed on and around the bed of the mat.
The
combination of the rebounding
exercise with the sculpting
routines quickly targets flat
abs and lean hips and thighs and
total body conditioning.
Rebounders also provide an ideal
platform for soft impact High
Intensity Interval training
workouts which are the rage at
the moment.
The use of the rebounder in these workout formats reduces the risk of injury and strain from repetitive impact.
For the same
amount of oxygen your body can
perform a lot more work for a
lot less effort when rebounding,
than it able to perform on the
floor. All without the intense
stress impact that high
intensity training normally
places on the body. This makes
the rebounder ideal for the HIT
formats where you perform short
bursts of high intensity
activity with a brief recovery
rest period which can be
performed simply pulsing. The
use of the rebounder in these
formats can be adapted by anyone
easily to their level of
fitness. To be highly effective
skills must mastered and
performed correctly.
Very
warmest wishes
Michele
Wilburn
www.starbounding.com
email:
michele@starbounding.com
Tel+64 273269726
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Well-researched information promoting benefits achieved with rebounding exercise is well documented in best selling Starbound mini trampoline book. Understanding the benefits you are achieving as you bounce keep you motivated with your mini trampoline rebounding workouts and ensure safe and effective rebounding exercise workouts with your mini trampoline rebounder at home.
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Video workout overview Starbound Video content Starbound video video menu Video workout options
Zone 1 ~ Beginners rebounding ~ Zone 2 Warm Up ~ Zone 3 Bounce Targets ~ Zone 4 Sculpt and Tone ~ Zone 5 Pure Spirit and Stretch
Starbound
Workout rebounding exercise online video
create
a great
package
combined
with my Starbound book
of
rebounding exercise
for mini
trampoline
workouts and
transformation plans. When I started filming mini trampoline videos for my
clients.
I found they also provided a great tool for my clients attending Starbound workshops to use the videos at home practicing Starbound mini trampoline skills and perfecting the art of bouncing! I've travelled widely filming Starbound mini trampoline videos. I personally love my exercise time to be as spa full as possible - so what better place to film than at the Movenpick Spa and Resort on the dead Sea in Jordan - and of course the Greek islands.
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Since the 1980's I've had the pleasure of coaching hundreds and thousands around the world - all ages, levels of health, fitness and social status - from social housing estates to famous royalty. I recently returned to New Zealand after a very exciting career, based in the UK, Europe, and internationally. A Certified Level 4 Personal Trainer and holistic fitness coach, I recently returned for a year to University in NZ to make sure I was up-to-date in the fitness world! I had a great time with the 50 kids on my course - but not much has actually changed in the fitness world since I first trained forty nine years ago. Except the music!
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'Energyia Holistic Fitness exercise Holiday retreats' Mini trampoline rebounding exercise tuition is included in Energyia Holistic Holiday exercise retreats along with Energyia Kinetics - my new release of exercise workouts include yogaflow and pilates based exercise workouts interspersed with mini trampoline workouts.
Mini trampoline book workouts and Resolution Plans
It the same time you are able to use your mini trampoline to support the essential fitness components of mobility, conditioning, and deep stretch, within you weekly mini trampoline rebounding exercise workouts
STARBOUND ENERGYIA HOLISTIC FITNESS HOLIDAY RETREATS WITH A FOCUS ON HOLISTIC HORIZONS WITH MICHELE WILBURN - LIFESTYLE FITNESS AND WELLBEING ACTIVITIES AND WORKOUTS DESIGNED TO HELP YOU REVITALIZE REJUVENATE AND RELAX ~ FEEL GOOD FOR LIFE!
If you have any queries about the benefits of rebounding exercise or need help choosing a mini trampoline rebounder that will be suitable for my Starbound DVDs or mini trampoline workouts in my Starbound book please email me.
I respond to all queries personally and will reply to you as soon as I can.
email: michele@starbounding.com
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