Rebounding Alternating Lunge (Thighs)

Jeannie Mullen of Jackson demonstrates rebounding alternating lunges with trainer Lisa Newman.

Purpose: The alternating lunge lets you move in a third dimension - vertically or up and down.

Various cardio/strength exercises that introduce basic arm and leg movements without the rebounder could be quite difficult for prolonged periods or cause jarring to the body. Rebounding brings together three forces - gravity, acceleration and deceleration. These forces affect every structure and system in the body from your cells and immune system to your bones and nonphysical energetic system.

Plan: Step on the rebounder in the middle. This is considered the "soft or sweet spot" similar to that on a baseball bat or tennis racquet.

Get acquainted with the rebounder by doing a "health bounce." This is an easy up-and-down motion done by lifting your feet on the rebounder.

Start alternating lunges with small strides, adding the arms when you get oriented with the lunge movement. As you combine arm and leg movement, you will simulate cross-country skiing. Inhale and exhale through your lunge movements, working the quadriceps (upper thigh group), hamstrings (back of leg group) and arms along with your core (torso).

Perfit trainer's tip: Keep your head in a neutral position. Having a mirror in front of you can help your balance. Knowing and seeing where you are on the rebounder builds confidence and gives you a sense of control.

Caution: Place your rebounder where you feel safe. Get a rebounder with a hand rail if you have balance or coordination issues.

Variations: There are eight cardio and strength fitness combinations in the leaping leprechauns rebounding series.

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Lisa Newman, a certified personal fitness trainer, consultant and exercise physiologist, owns Perfit Inc. E-mail questions to perfitlisanewman@aol.com.