GUIDELINE FOR 15 MIN ROUTINES - G-FORCE + MAX

For a 15 minute Routine, choose 5 of the 7 sections - do moves from each section for 3 minutes.
Below are 2 examples, the G-Force Workout which is for beginners to intermediate,
and the G-ForceMAX which is for fitter more advanced participants.

G-FORCE G-ForceMAX
1. WARM UP - 3 MINUTES 1. WARM UP - 3 MINUTES
HEALTH BOUNCE - INTRO HEALTH BOUNCE - INTRO with neck, shoulders
STRADDLE STRADDLE & THEN ALTERNATING STRADDLE
Include arms: lightbulbs, flicks, neck, Include, gentle moves from circuit
shoulders
ALTERNATING STRADDLE 2. CIRCUIT
Include gentle tricep/bicep curls, half Repeat Circuit moves from warm up -
Jack, Bench Press but increase intensity and speed

2. CIRCUIT - 3 MINUTES 3. STRENGTH/BALANCE

Pec Decs Leg Lifts (multiple on 1 leg)
Crosses Squat jumps
Stars (or Circuit moves with accessories and/
Pull Backs or weights
Elbow to Knee
Cross Overs 4. AEROBIC /INTERVAL
Alternate: Jogging, skipping of boxing
3. BALANCE - 3 MINUTES with Health bounce or low jog
Stand on one leg (side, front, back)
Squats - hold in low position 5. ABS / COOL DOWN
One leg lifts Belly Bouncing
Health Bounce with Lymph Patting
4. AEROBIC INTERVAL - 3 MINUTES
rest Health Bounce - 20 seconds
push Fast Jog - 20 seconds
rest Health Bounce - 20 seconds
push Fast Jog - 20 seconds
rest Health Bounce - 20 seconds
push Fast Jog - 20 seconds
rest Health Bounce - 20 seconds
push Fast Jog - 20 seconds
rest Health Bounce - 20 seconds

5. COOL DOWN
Lymph Patting
Stretch/relax on the mat
 PARTICIPANT SAFETY CHECKLIST
GENERAL
ENGAGE ALL OF YOUR SAFETY TRAINING - as
qualified personal or group instructors, you
need to use all of your prior and current train-
ing knowledge to assess situations/conditions/
reactions/symptoms/environments that could
cause potential harm, injury, problems or issues
for your participants and/or class.
CONTRAINDICATIONS - if a participant asks if it
is safe to rebound with any condition that you
unsure about - always tell them to check with
their medical professional first.
INFORMATION - inform your participants about
all relevant safety information (in both manu-
als and any relevant information from your
prior learning), including side effects, bounc-
ing at their own pace and stopping if they
need to etc.
CLASS CONTROL - you need to remain in
charge and control of your class/session at all
times - and advise participants to adjust their
bouncing/behaviour/technique etc if you feel
that they are placing themselves or others in
any form of danger of harm and injury whatso-
ever.
AWARENESS - if you see, hear or suspect any
situation that could cause harm or injury (i.e.
you hear a noise/snap/tear from equipment,
see a rebounder/or rebounder part move/
shift, you hear a sound of someone in distress)
STOP the class and check and sort it.
You can find all lists of safety in your 1st
manual, your DVD’s and the recommend-
ed reading book. This page offers a brief
reminder of the most (but not all) common
safety requirements.
1. Always ensure that participants don’t ex-
ceed the weight limit of the rebounders.
2. Advise your participants to bounce at their
own level, and stop if they need to.
3. Choose your music tempo wisely, for ex-
ample: a slower tempo is safer if/when using
weights or full arm movements.
4. Use only the recommended weight of ac-
cessory weights: 500g for beginners, and 1kg
for general use.
5. Don’t bounce too high - this increases the
danger of falling off the mat and/or injury to
joints, bones and muscles (remember they
weigh double or triple at the bottom of the
bounce. Keep your participants bounce close
to the mat.
Keep to the centre of the mat and DO NOT
BOUNCE outside of the mat - NOT ON THE
SKIRT!
6. Start your class slowly (particularly with
beginner participants) so that you, and they,
can monitor if they are prone (knowingly or
not)to any issues (ie dizziness or balance etc).
7. All participants must have a towel handy -
this is used to place over springs when/if you
use techniques lying on the mat - and/or to
wipe any perspiration.
8. Do not try any new moves without testing
and assessing their safety first.
9. The rebounder is not designed for any tricks
or unconventional standard bouncing moves
(for example head and hand stands, somer-
saults, split jumping, leaping from one unit to
another, twisting your hips/spine/legs etc.
10. Do not use the rebounder for anything
other than it was intended for, 1 person at a
time bouncing low on the mat.
10. ALWAYS remember, the rebounder mat is
an unstable surface, sitting above the ground
on 6 legs.... this is NOT the place to break
rules, do untested moves or push participants
with any issues on. Use your rebound training,
all past safety training, and common sense -
KEEP IT SAFE!!!
 EQUIPMENT SAFETY CHECKLIST
To keep yourself and your participants as safe as possible - it is essential that you complete this
equipment safety checklist on each rebounder - and your environment before each class.
Recommended distance between each rebounder is 1.5 meters. Do not drag the rebounders
along the floor as this could wear and damage the legs and rubber shoes. Failure to do this
checklist could result in serious or fatal injury. The recommended max weight limit for use is
120kg’s for very light health bouncing, 100kg’s for normal rebounding, and 85kg’s for very
vigorous rebounding (this weight must include any extra weights used while rebounding).

1.RUBBER SHOES - are all fitted securely
and have no perish.
2. LEGS - are all secured to the frame
via leg springs and have no excess wobble.
Check that all 6 legs are in contact with the
floor.
3. LEG SPRINGS - if the legs do not fit
tightly and firmly to the frame, and/or
can be pulled away from the frame easily
- the legs springs are stretched and must
be replaced before the rebounder can
be used.
4.FRAME - check that the hinges are
locked down and the frame is fully open,
level and steady on all 6 legs.
5. SPRING COVER (SKIRT) - ensure that
the skirt has no tearing or holes - and is
lying flat on the springs and AWAY from
the mat. If there are any signs of wear on
the skirt it needs to be replaced.
6. SKIRT FLAPS - make sure the flaps that
cover the hinges are flat and secured by
the velcro strips
7. SPRINGS - All 36 springs must be
securely in place with no signs of wear of
any kind including perish/rust/cracks or
excessive stretching.
8. SPRING-TO-FRAME BOLTS - All 36
bolts that connect the springs to the
frame must be securely in place - and
their studs (on the outer edge of the
frames) must be secured and in place.
8. BULLHORNS - The 18 x W shaped bull-
horns that connect the springs to the skirt
loops must be in place and clear of any
rust/cracks or wear of any sort.
9. MAT LOOPS - The 36 loops on the
outer edge of the mat must be free of
fraying, wear and tear, and all be securely
attached to the mat with unbroken rows
of stitching - and securely looped over
the bullhorms
10. SAFETY EDGE INDICATOR - this
edging around the outer edge of the mat
must be secured FLAT to the mat with no
broken stitching.
11. MAT - the mat must have NO wear,
tear or fraying of fibers whatsoever - check
the whole mat as well as around the edges
close to the SAFETY EDGE INDICATOR.
If the mat has any wear - replace it with
the correct mat before it can be used
again. Check the mat for any liquid,
grease or debris - and then run your
hands over the whole surface to check
for any small particles.
12. PLACED, SECURE & BALANCED -
once your have checked all parts:
a) Ensure that the rebounder is far enough
away from any glass or heavy/sharp ob-
jects so that if a participant trips or falls -
they cannot be injured by these objects.
b) Check that the floor has enough grip
so that the rebounder does not slip while
bouncing on it.
c) Stand on the rebounder with legs apart
and check that it is balanced by very
gently bouncing from leg to leg to make
sure all 6 legs are in contact with the floor.
If for any reason you have any concerns
whatsoever about anything that is (or isn’t)
included above - remove the rebounder
from the class/use immediately - and
have it checked - and serviced if need-
ed.