So, you’re ready to start your rebounding journey… But where? How? What’s the best path forwards? 

We have such a large variety of bounti rebounding programmes available. It’s completely understandable if you’re feeling overwhelmed or confused with where to begin.

Starting a workout programme that is way too difficult from the get-go, isn’t enjoyable for anyone. Starting from a manageable, but still reasonably challenging level, means that you’re more likely to stick to it – and your body will thank you for it!

Let’s break down your progressive bounti journey step-by-step… Here’s the best route to take on your way to bouncing towards a better, healthier, happier you!

WATCH: My video explanation of how to start your bounti rebounding journey

  1. The bounti Foundation Programme

Introducing, the 4-week bounti Foundation Programme! This programme is ideal for anyone who’s looking to start from the absolute grassroots of rebounding. 

We recommended this programme for you if you:

  • Are a bit older
  • Have an autoimmune disease
  • Are recovering from a pregnancy
  • Are recovering from an injury or illness
  • Are very unfit
  • Have never rebounded before

The workouts include the use of an optional support bar or T-bar, however you can complete this programme without one if you feel strong enough. You don’t need much – only your rebounder, light dumbbells (0.5 kg - 1 kg), a small loop band, a soft ball and a great mindset. 

WATCH: My video explanation of the bounti Foundation Programme

Over the 4 weeks, you will start off with 2-minute workouts, that will slowly progress to 20-minute workouts in the 4th week. My guidance during the sessions is really supportive, and ensures that you are slowly, and carefully, immersed into the sensations of rebounding.

The Foundation Programme has an intro video at the beginning of each week, telling you what to expect, the basics of rebounding, safety guides, and various tips and tricks.

You will be following me, not the crazy beats of a fast-paced song. The focus with this programme is on coordination, balance, technique, orientation, form and safety. There isn’t a huge emphasis on too wide a range of movement or hectic music.

I want you to, slowly and consistently, grow your rebounding confidence over the 4 weeks. It’s all about building a solid foundation when it comes to bouncing – with a huge focus on technique. This programme takes you right from the absolute basics of, not just rebounding, but fitness as a whole. 

This programme is also amazing if you want to utilise rebounding strictly from a wellness aspect rather than a fitness or strength aspect. The basic exercises in this programme are excellent at circulating your lymph and releasing toxins from the body.

Hopefully, this programme provides you with the right push you need to simply get on your rebounder and start somewhere. If you’re looking to start your journey with bounti from grassroots to pro, this programme is the perfect precursor to our Beginner's Programme.

WATCH: More on the bounti Foundation Programme

  1. The bounti Beginner’s Programme

If you’re still new to rebounding and looking for a step-by-step guide to get you started, my bounti Beginner's Programme is an effective 8-week rebounding course, designed to take you from newbie to expert in no time!

WATCH: All about the bounti Beginner's Programme

Our Beginner’s Programme is the natural step up from our Foundation Programme.

If you don’t know how to utilise your rebounder to get the most out of it, then this is the programme for you. Allow me to teach you how to use your rebounder to exercise properly, and reap its maximum benefits.

Whether you’ve had a rebounder for ages, you’ve just bought a rebounder, you’re a complete fitness newbie or you’re super fit, but completely new to the rebounding modality specifically – we’ve got you.

WATCH: More on our bounti Beginner's Programme

This programme includes an intro video before each week to tell you what to expect. These videos include everything you could possibly need to know, from the workout itself, to what to wear. This is so that you’re as safe, and educated as possible.

From there, I teach you all the basics, from how to stand on your rebounder correctly, all the way to the techniques of different moves. You’ll only need some basic equipment, such as 1 kg dumbbells, a long resistance band, a small Pilates ball and a mat.

My goal with this programme is to get you started slowly, and build your rebounding fitness in a way that is gradual and enjoyable!

The 8-week programme is broken up into 56 at-home rebounding sessions, with 1 session per day for 7 days a week. Week 1 starts with 10 minutes each day. The daily amount of minutes increases by 5, week by week, until week 5. From there, the daily time will be increased by 10 minutes each week until week 8. By the end of week 8, you should be able to do a full 60 minutes of rebounding.

I can guarantee that, if you do this programme properly, you’ll see so many improvements in your body, health, energy and mental wellbeing. You will end as a completely new, happy and healthy human being! 

You can also expect exclusive tutorials sent directly to your inbox, with the following info:

  • The (many) benefits of rebounding
  • How to set up and maintain your rebounder
  • A guide on the basic pieces of equipment you’ll need for the duration of the programme, and why we use them
  • Workout tips and tricks to get the most out of your time on your rebounder
  • Videos on weekly progressions that we will do together, so that you understand all the “why”s and “how”s 

WATCH: What is the difference between the Beginner's Programme and the Foundation Programme?


  1. The bounti Intermediate Programme

After completing the Beginner’s Programme, so many of our clients want to step up to a challenge that caters for their increased fitness and rebounding familiarity, but still aren’t quite ready for the advanced classes yet.

This 4-week programme gives you bounti workouts from various instructors, including me, and provides an exciting challenge that will take your rebounding to new heights.

Each week includes 4 different style workouts:

  • Day 1: Lisa G’s HIIT Class
  • Day 2: Steph’s Sculpt Class
  • Day 3: Tertia D’s Swift Class
  • Day 4: A slightly more advanced class with me, Lisa R

Although we have a whole collection of intermediate and advanced classes, our bounti Intermediate Programme really bridges the gap between "beginner" and "advanced", in a way that challenges you at gradual and sustainable pace.

While it's so important not to push yourself too hard, it's also important to remember that if it doesn't challenge you, it doesn't change you. The bounti Intermediate Programme gives you the best balance between advancing your rebounding, without taking it too far, too soon.

It includes a little bit of everything, and is amazing for exposing you to new class styles and concepts. So, what are you waiting for? Get bouncing!

WATCH: My video explanation of the bounti Intermediate Programme


  1. The bounti LEVEL UP Programme 

You’ve reached the big leagues! Take your rebounding up an even higher notch, with my incredible bounti LEVEL UP Rebounding Programme. 

The bounti LEVEL UP Programme really adds that extra dimension to your rebounding workouts, provided that you’ve already established a substantial foundation of rebounding fitness. If you’ve plateaued in your fitness or results, this programme is the one for you!

This programme was a tough one to put together… It took me 6 months to shoot! I really gave it my all to make sure that it’s constantly challenging you, and switching it up to keep your body guessing.

Our bodies are masters at adaptation, so doing too much of the same won’t continue bringing you the results you want. 

bounti LEVEL UP:

  • Switches it up every day to keep your body guessing
  • Constantly challenges you
  • Helps you see consistent results and progress
  • Will build and boost your metabolism (due to increased lean muscle tissue)
  • Improves your overall coordination, strength and physical toning
  • Greatly enhances your cardiovascular fitness

What's included in bounti LEVEL UP?

  • Day 1 : A balanced, 50-minute lower-body workout, focusing on the detail of the legs.
  • Day 2 : A predominantly cardio-focused Flow workout, including basic moves done in a sequence, broken up into 3 parts first done with the right side of your body, then 3 parts done on your left, and eventually both sides of the body combined. Enjoy stamina at its best with this 45-minute workout!
  • Day 3 : A balanced, 50-minute upper-body workout, focusing on the detail of the arms.
  • Day 4 : A 60-minute, full-body workout that includes a combination of legs, flow, arms and incorporates the core.

Your purchase gives you 16 weeks of access to this dynamic, 8-week Programme.

Although LEVEL UP was a tough one, seeing the final product makes all of my hard work, not to mention my team’s elbow grease, so worth it. Seeing the changes that my body went through while shooting LEVEL UP was also mind-blowing – I definitely got a lot fitter, leaner and stronger while shooting this programme! I’m really proud of this one.

Push yourself, step it up and make the effort to make it count. Remember, progress begins outside of your comfort zone, so get ready to level up with bounti LEVEL UP! 

WATCH: My video explanation of the bounti LEVEL UP Programme

Hungry for more? 

Of course, we also have all of our specialised, world-first rebounding programmes, including:

Once you've established a level of rebounding fitness, with your progressive journey from beginner to pro, you can do these specialised bounti programmes -  either along the way, or at the end - to spice up your rebounding skill set.

Have you heard about our Life of bounti Subscription Service? For an affordable, fixed monthly fee (in the form of a debit order) you can gain unlimited, all-you-can-eat access to every single one of our bounti rebounding programmes, and more! Find out all the Ts & Cs, more information and more on our other Subscription Services.

WATCH: More on our bounti Subscription Services

 ALSO READ: All of our bounti and Lr programmes - explained in depth

In conclusion…

Just like anything new, rebounding is not going to be easy in the beginning. It’s a skill that you need to work on regularly in order to improve. With time, it will feel easier – I promise that the benefits are worth every minute! Stick with it and trust me. I’ll hold your hand the whole way through!

Sustainability stems from manageability… So, start slowly, stay consistent and gradually work your way up the bounti rebounding fitness ladder! Take it all at your own pace, and it’s amazing how far you’ll go. Best of luck!

September 21, 2022 — Lisa Raleigh