It's so exciting to see the love for rebounding in the latest issue of Women's Health Magazine! They highlighted some of the best benefits of bouncing:
"It uses significant amounts of oxygen at the muscular level, engages large muscle groups and can be sustained continuously. Bouncing on a mini trampoline is just as good for you as pounding the pavement (running), but it doesn't feel as hard or intense on the body according to a studio by the American Council on exercise. That's because the trampoline absorbs a lot of the impact that on a harder surface, travels up your legs."
They also provided some key points on how to jump safely and effectively. Here are their 5 recommendations with our notes on their importance!
Stay Centered. It's easy to gravitate towards a wide stance and jump too much by the edge of the mat because it feels more stable there. But pull away from the edge and bring your feet in towards the middle more to maximize the benefit of your rebounder!
Align Yourself. Bending at the hip and knee is super important to maximize your leg work. This will use your quads, glutes and hamstrings vs jumping and landing with straight legs.
No Heel Striking. The foot should land toe-heel in a rolling fashion, moving through the ankle joint. Holding up the toes and landing heel first leads to shin splints.
Go Barefoot. Not only does this strengthen the muscles in your feet which is super beneficial to improving balance, but wearing shoes on the soft rebounding surface restricts your ankle movement (i.e. locks your ankles) and can send tension into the knees, hips and back. Save your shoes for the pavement!
Release the Bar. Rebounders can come with a bar in case you need support. But keep in mind that the more support you ask of that bar, the less you ask of your muscles. So jump without the bar to challenge and strengthen your muscles to the max! *and to have 360-degree range of motion while jumping
Learn more about our rebounding classes!
Routines are a GREAT way to be consistent with healthy habits. But sometimes a routine gets a little stale if it's exactly the same week after week and month after month. So while you don't want to reinvent your workout regimen or drop what's been working for you, making a small change or two can go a long way!
Trying a new type of class, a new teacher, or even a different class/teacher combination can be a great refresh. Different classes give you different exercises, movement variations and props that challenge your muscles in new ways. And different teachers give you a different personality and energy to enjoy, with different kinds of cues, combinations or lesson plans! So to help you keep things fresh and challenging in the New Year, we've got a little motivation for you to mix things up!
Mix It Up. Take 2 freehouse classes, teachers or class/teacher combinations in January that you've never taken before or haven't taken in a while (since before 9/1/19) and we'll treat to you a 3rd class for free! Here are the details:
What are the classes to choose from? Absession, Bandit, Burnout, Triple Shot, Warrior, High Flyer, Top Guns, All Star, Remix, Reformer Pilates and Reformer Flex (I, II and Cardio are the same).
What is a new class/teacher combination? Example: If you usually take Triple Shot with Maggie and Bandit with Amanda, but you've never taken Bandit with Maggie, then Bandit with Maggie is a new class/teacher combination.
If I'm new to the studio, do I qualify? Yes!
What free class would I receive? We'll add a free rebound/mat class to your account for you to enjoy anytime through February 29th.
How do I participate? After you attend your new (or new since 9/1/19) freehouse classes, use the form below. And feel free to contact us with any questions!
It's a test of endurance, stamina and strength! It's an epic workout that will challenge you with full body movements and resistance in every direction. It's the Freehouse FitGames Challenge!
This 2 hour challenge will put you through 5 different Freehouse workouts: High Flyer, Top Guns, Triple Shot, Bandit and Backside. The marathon workout will include rebounding and total body sculpting using bands, dumbbells, reels, ankle weights and balls. It’s an epic workout worthy of a gold medal, and you'll receive one! A gold FitGames stainless steel stemless wine glass. Perfect for the champagne celebration you'll enjoy when you're done!
The second annual winter FitGames Challenge happens on Saturday, January 25th from 9:30AM - 11:30AM. Price: $35 (*discounted for unlimited members). Space is limited so sign up asap!
Ready for an epic workout?
Who is teaching? You'll have not one, not two, but three Freehouse Instructors cheering you on through the FitGames! Lisa will start things off on the rebounder, Dana will take over with sculpting, and Caitlin help you cross the finish line!
If I've never been to Freehouse before, can/should I sign up? The challenge is open to all and we welcome first time Freehouse-ers to join us for the FitGames! But if you're new to Freehouse we strongly recommended you take a few classes prior to the challenge so you know what to expect. It will ensure you get the most out of your workout and enjoy the experience.
Is this going to be really advanced? It will be a challenge for sure. It's designed to push you. But you'll have lots of options to break, modify or adapt the movements as you'd like. If you have not been working out recently, this challenge wouldn't feel great to you. But otherwise, if you usually exercise a few times each week (no matter what the workout), join us! PLEASE don't analyze your level of fitness and worry you aren't fit enough. You are!
How much rebounding is there? About 30 minutes. We'll start with the jumping portion, then put the rebounders away and continue on the mats!
Are there breaks? Not really...not a designated break for the class. We'll pause to move rebounders, mats or props. So if you'd like to take a personal break, those would be a great time to do so - and you're welcome to take a break on your own whenever you'd like.
Any other questions? Contact us!
At any hour of the day, you'll find a lot of laughter around our studio. A lot of jokes and silliness make their way into our lunges and planks. A lot of smiles and joy is mixed into our jumping and sculpting. This is because above all, we believe fitness is an integral part of living a happy life and a way to feel good! We find enjoyment in every movement - even when it burns!
Our studio and our team has a strong belief in exercising with a positive mindset and intention. This means exercise is always a celebration. We focus on what our bodies can do. And while yes, we all want to look our best and know that fitness gets us there, we let that play out in the background rather than making it our focus. And even though fitness is our business and something we center our life around, we don't think you should! Life should be balanced and there are many important things to prioritize. Should fitness be one of them? Absolutely. But will it ebb and flow? Yup. You have a family. You have a career. You have a personal life. You have other aspects of your health and wellbeing to attend to. Make fitness a part of it. But just a part. And when the time comes to prioritize something else over getting a workout in, we support it 200%.
So as we approach another holiday season, yes try to include fitness in each day as much as possible! It will make you happier and healthier. But when other priorities crowd their way to the front of the line, do not beat yourself up about it. Do not feel guilty or lazy. And don't let any gym, studio, business or person tell you that you need to workout extra to 'earn' your holiday meal or 'burn off extra calories.' That's not a healthy approach to fitness or food. Or living life.
One meal or one holiday does not define your healthy life. And your journey is yours to define. Try closing up social media more often than usual during the holiday season. Pay attention to how you feel physically, emotionally and mentally. Seek what will serve you. Set limits. Ask for what you want and need. Be good to yourself and celebrate all that you are capable of!
Happy Holidays with love and gratitude.
It's an 8-day challenge designed to amp up and recharge your workout regimen! It'll help keep you motivated through cold mornings and dark nights. And it's the perfect size challenge to fit into your busy holiday season. Push yourself through an 8 day streak of classes and you'll be feeling SO great afterward!
THE DETAILS. Starting November 15th, pick any 8 days in a row to take class every day, finishing before December 31st. You have the flexibility to pick any 8 day period that works for you...but start early in case you're interrupted and need to try again!
Any freehouse class counts (even free/community classes)! And we highly recommend you change up the classes you take each day so your body has a lot of variety.
To track and submit your classes, there will be SWEAT. EVERY. DAY. challenge cards at the front desk. Fill one out and turn it in when you're done!
THE REWARD. As always, everyone who completes the challenge receives a cool freehouse gift to mark your kick-ass accomplishment. So after sweating and sculpting for 8 days, we're hooking you up with a cool freehouse toiletry bag (for all of your sweaty skin care products) and face towel!
Go book your classes and we'll be cheering you on!
Over three years ago we opened our doors to offer Philly a few new workouts!
Every year since, we've seized opportunities to improve in ways that would benefit our amazing clients. Whether it's more types of workouts, more class times, more props to use in class, more rewards, upgrades or perks... we never stop looking for ways to bring you more!
We were committed to holding our day-one prices for our clients for our first few years! With year four, it's time for us to make an update. We know every dollar is valuable and we will always run our studio in a way that allows us to keep prices as low as possible without ever diminishing the workout experience you get from us!
Rebound / Mat Classes
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