Lesson 09: Boost #2

Rebel Yell - Billy Idol - 4’49 - 166 bpm

This track is designed to maximize calorie burn, elevate heart rate, and improve endurance and coordination. Performed entirely on the round part of the B-BOARD, it takes advantage of the board’s cushion effect to encourage higher, lighter jumps while reducing impact. Emphasis is placed on rhythm, fluid transitions, and controlled landings to maintain safety and efficiency.

Part 1: Start with jogging on the ground, then angle the body at 45 degrees and place the right foot on top of the board.

• Lift the opposite knee with the right foot on the board
• Perform 14 repetitions, keeping the chest lifted and core engaged

Quick transition during the last 8 counts to move fully on top of the board.

Finish Part 1 with squat jumps, using the cushion effect to jump higher:
• 16 repetitions
• Soft landings, knees bent, pressure through the heels

End with a short recovery and use the last 16 counts to set up on the left side of the board.

Part 2: Repeat the same sequence on the left side:

• Jogging on the ground
• Left foot on the board at 45 degrees
• Lift the right knee for 14 repetitions

Use the final 8 counts to transition on top of the board.

Perform 16 squat jumps, followed by slow burpees:
• 16 counts per burpee
• 4 slow, controlled burpees

Recover briefly before preparing for the next combination: 1 burpee + 1 jump.

Part 3: Move into a forearm plank on the board to slightly lower the heart rate while engaging the core.

• Walk hands from forearms to hands into high plank
• Walk back down to forearm plank

Focus on shoulder stability, core engagement, and controlled movement, using this section as an active recovery before the final cardio push.

Part 4: Finish strong with a high-intensity combination:

• 30 seconds of burpee + jump
• Followed by 30 seconds of squat jumps on top of the board

Encourage participants to use the board’s rebound to stay light, powerful, and rhythmic, maintaining good alignment and breathing until the end.