Naomi Joy Fitness: Rebounder Workout with Weights

I just discovered Naomi Joy‘s rebounder workouts and they look awesome! Unfortunately, I discovered them just as I am getting ready to start 9 weeks of structured and planned out strength workouts. My only wiggle room is cardio. Naomi does have one cardio workout I will be using as a doubles workout but other than that, all of her rebounder workouts appear to be cardio + strength workouts. Which is awesome–I love cardio + strength workouts, especially ones that use the rebounder for the cardio, but I can’t do them for another 2 months. Because of that, I felt I must squeeze this workout in now. And after doing this one, I will definitely be trying some of her others in the coming months.

Rebounder Workout with Weights is a cardio + strength workout and it is awesome! Very intense! It is a total body strength workout but it hit my lower body the hardest. Naomi alternates strength circuits with rebounder cardio circuits. Everything is done on the rebounder–though during the strength circuits you aren’t bouncing. You only need a set of 5 pound dumbbells for the upper body. The strength work for the upper body is endurance and 5 pounds was plenty for me. Naomi does everything very slow and controlled and it burned my arm muscles out. Though I called it a total body workout, it didn’t hit my back nearly as well as I like to hit it and it doesn’t really hit the triceps. So not really total body, but it still worked my upper body nicely. Lower body is mat work and high rep–again, she burned my legs out. But before you do the leg circuit, she has you do a long (10 minutes) cardio rebounder circuit that hits the legs hard, so my legs were already fatigued before the mat work even began. I didn’t have any burn out with the core work, but that is fine with me! It was still great core work that worked me well.

This workout is filmed in black and white which is kind of cool. I’ve previewed several of Naomi’s workouts and those are all in color. Not sure why she did this one in black and white but I like it. And I really like Naomi. She is clearly a professional trainer. I love the way she teaches, she is very personable and her workouts are very professionally filmed. I am almost sorry I discovered her! Most of her rebounder workouts incorporate strength work and all of my strength work for the next 9 weeks is already accounted for! AARRGGHHH!!! And I want to do more of her workouts! But when December rolls around–I plan to try them all! Her channel is relatively new and and she doesn’t have a lot so hopefully in December she will have a lot more.

Rebounder Workout with Weights is 51:20 minutes; 1 minute intro, 2 minute warm up and 4:30 minute stretch. Equipment: rebounder, dumbbells and fitness mat. Naomi is using 5 pound dumbbells. I also used 5 pound dumbbells, but in the future, I will have my 3 pounds nearby for the alternating front punches–I was struggling using the 5 pounders. For the cardio segments you do a basic bounce between some of the moves.

Cardio 1:

1. Double jack legs; add goal post chest press arms; changes to singles
2. Double twist hops with arms extended out to sides and moving in opposition to hips; changes to singles
3. Scissor runs; changes to doubles
4. High knee run; changes to sprints; add directional changes

30 second rest (get dumbbells)

Upper Body:

1. Goal post chest flys
2. Arms still in goal post, alternating overhead press
3. Repeat #1 & 2
4. Partial bicep curls (only lower DBs 2/3 of the way down)
5. Bent arm side raises
6. Hold DBs in front of you at shoulder level and do alternating front punches
7. Repeat #4-6
8. Straight arm front raise into straight arm chest fly

15 second rest (get rid of dumbbells)

Cardio 2:

1. Basic bounce with reach/pull arms
2. Double hop squat jacks
3. Side to side hops with legs/feet pressed together
4. Jumping jacks
5. Repeat #3
6. With legs wide, alternating hop heel digs; heel dig hops on one leg
7. Knee raise hops on one leg
8. Repeat #7 on both legs but bring opposite elbow to knee when it raises; changes to double knee raises; changes to alternating singles
9. Double jacks
10. Squat hops
11. Squat jumps (stick and hold briefly at the end of each jump)
12. Wide to narrow fast feet
13. Repeat #11 & 12
14. Hop while tapping one foot out to side, arms are extended overhead, pull them down when you tap foot out (4 taps to each side); changes to knee raises; changes to doubles each leg; changes to singles alternating knees
15. High knee run; changes to alternating front kicks
16. Double jacks; single jacks
17. Repeat #10 & 11
18. Alternating front kick hops
19. Sprint; add directional changes

30 second recovery

Lower Body:

1. Lay on floor or mat, heels on rebounder frame, raise and lower hips in bridge; changes pulses at top of bridge
2. Kneel on rebounder, one knee on rebounder canvas and other extended straight, one elbow on rebounder canvas and other on rebounder frame, raise and lower straight extended leg; pulse straight leg at top of move; keep leg extended straight at hip level, flex foot, bend and straighten knee; keep knee bent and pulse heel up to ceiling
3. Still on one knee on rebounder canvas, body faces forward, bottom hand holds rebounder frame and top leg is extended straight with foot on floor, raise and lower top leg (top arm is reached toward the ceiling); pulse leg at top of lift; pulses change to small circles
4. Repeat #2 & 3 on other leg

15 second rest

Cardio #3:

1. Jumping jacks
2. Hop squats
3. Fast squat jumps (still  sticking but not holding)
4. Repeat #2 & 3
5. High knee run; changes to 3 runs + one hold with knee raised
6. Repeat #1
7. Squat hops with legs/feet pressed together
8. High knee run
9. Cool down hops with arm circles

30 second rest

Core:

1. Lay on back on rebounder, arms holding rebounder frame behind head, legs are extended straight to ceiling, alternate raising and lowering legs; changes to raising and lowering both legs at the same time
2. Legs still raised straight to ceiling, feet flexed, arms extended out to sides in a T, lower straight legs side to side; changes to circling straight legs
3. Still laying on back, knees bent and feet raised, hands behind head, double crunch, raising higher the second rep; changes to pulses at top of crunch

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.