Day 1
Free 30-Day Beginner Rebounding Plan
Beginner workouts too fast? Learn the basics slowly, at your pace.
Free • No subscription or fees
Your pace.
AngieFitnessTV
Rebounding educator
Your 30-day calendar
Follow in order. Pause, repeat, finish early, or rest whenever you need.
0 of 30 days completed
Progress saves in this browser on this device.
Day 2
Health Bounce: Proper Form + Technique
Day 3
9-Minute Beginning Routine
Day 4
Alternate Heel + Rocking Side to Side
Day 5
Power Walk — 1,000 Steps
Day 6
Balance + Core
Day 7
5-Minute Rebounding Stretch
Day 8
Rebounding for Chronic Illness
You do not need to complete it all at once. Check the full video length in the player.
This routine is for general educational purposes and is not medical treatment. If you have a chronic illness, consult your doctor before starting or continuing any exercise program.
Day 9
Rebounding for Lymphatic Flow
Day 10
Basic Foundations — Confidence Check-In
Day 11
Lower-Body Strength
Day 12
Low Jogging + Jumping Jacks
Day 13
Recovery Bounce + Stretch
Day 14
Strength + Lymphatic Flow
You do not need to complete it all at once. Check the full video length in the player.
Day 15
Core + Pelvic Floor Strength
You do not need to complete it all at once. Check the full video length in the player.
Day 16
Balance + Joint Health
You do not need to complete it all at once. Check the full video length in the player.
Day 17
Power Walk + Stretch
You do not need to complete it all at once. Check the full video length in the player.
Day 18
Stretch + Mobility
You do not need to complete it all at once. Check the full video length in the player.
Day 19
First-Time Beginner Rebounding Routine
You do not need to complete it all at once. Check the full video length in the player.
Day 20
Rebounding Fundamentals Made Easy
Day 21
7 Essential Exercises for Beginners
Day 22
Lymphatic Dry Brushing
Day 23
Knee Runners + Front Kicks
Day 24
Low-Impact Cardio Burn
Day 25
Total-Body Rebounding
Day 26
Standing Gentle Bounce
You do not need to complete it all at once. Check the full video length in the player.
Day 27
Seated Gentle Bounce
You do not need to complete it all at once. Check the full video length in the player.
Day 28
Rebounding Stretch for Mobility
Day 29
Health Bounce Warm-Up
Day 30
Basic Foundations — Your Next Step
© 2026 AngieFitnessTV · Personal use only
Patreon Monthly Calendar — $5/month
Ready for an ongoing plan? Get a fresh monthly workout calendar with options from Absolute Beginner through Advanced.
Explore on Patreon — $5/monthYOUR REBOUNDING EDUCATOR
Guidance from Angie Balgemann
Angie is the creator of AngieFitnessTV and a rebounding educator and movement specialist with 28 years of fitness-instruction experience.
Her training includes comprehensive Pilates, group fitness, RYT-200 yoga, and rebounding certifications through JumpSport, Urban Rebounding, and Rebound Fitness. This plan provides general fitness education and does not replace individual medical care.
Website layout and progress controls reviewed October 1, 2026. Video content review pending.
BEGINNER REBOUNDING FAQ
Common questions about starting rebounding
What is rebounding exercise?
Rebounding is exercise performed on a mini trampoline. This beginner plan uses low-impact bouncing, walking, balance, strength, mobility, and recovery sessions.
Is this 30-day rebounding plan suitable for beginners?
Yes. The plan starts with basic bounce technique and short workouts, then gradually introduces cardio, strength, balance, and mobility. You can repeat days, rest, or choose a gentler option whenever needed.
How long should a beginner rebound each day?
This plan begins with sessions as short as 5 to 10 minutes. The right amount depends on your current fitness, balance, health, and recovery. Start conservatively and stop if you feel pain, faintness, severe shortness of breath, or dizziness.
Do I need a special rebounder for this plan?
You need a stable mini trampoline that is appropriate for your body, available space, and intended movement. Follow the manufacturer’s weight limit, setup, maintenance, and safety instructions.
Who created this beginner rebounding plan?
Angie Balgemann of AngieFitnessTV created this plan. Angie is a rebounding educator and movement specialist with 28 years of fitness-instruction experience and certifications in group fitness, Pilates, yoga, and rebounding.
Start with the right rebounder.
My free quiz helps you narrow down the best models to research for your body, space, goals, and budget.
Take the free rebounder quiz →FREE 30-DAY PLAN
Email me the free beginner plan
Get the calendar link in your inbox so you can find it again.