All-Star Bounce With Me Workout

Posted on: September 30th 2015

Roller Derby Athletics Bounce With Me HIIT Workout

Hello,  All-Star!

Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What?

Today’s Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and definitely get you bouncin’! Plus you’ll have that Jay-Z song in your head all day afterward… 

This workout combines High Intensity Interval Training (HIIT) with plyometric moves designed just for roller derby. If you’re looking to work your endurance, AND your explosive speed all in one session, this is the one for you. 

Here’s your printable:  All-Star Bounce With Me  If you’d like the abbreviated video instead, click here!

Here is your real-time video. As you’ll see, I filmed only one round, so simply back up the video to the 01:00 timestamp if you want to follow along with me for round two.

Here’s how the workout goes – you only need a mat and a timer to do this workout. 

First: Warm up well! Here’s the full body dynamic warmup. Or do: 25 jumping jacks | 20  wall push-ups | 20 good mornings | 20 half squats | 20 walking lunges | 30 high knees | 30 bum kicks

Then, do two rounds of these six exercises, at 40 seconds of work, 20 seconds of rest. (You can rest 1-2 minutes between rounds!)

Finish with 20 Blocker Burpees!

Don’t forget to cool down, and stretch out after this workout!


Remember to engage your core muscles throughout!  This will actually make the workout easier to complete.

How to make this easier: Swap high-knee-marching instead of the high knees shown; hold a side plank or standard plank instead of praying mantis planks; eliminate the jumps from the roll-back burpee combo; do regular squats instead of squat jumps.

How to make this harder: Do three rounds; count your reps in each round and try to meet or beat them in subsequent rounds!

Question for you:

What’s your favourite plyometric exercise? Let us know in the comments – I love hearing new ideas!

xo Booty Quake

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